How to Exercise During Quarantine

How to Exercise During Quarantine

Whether you're a regular gym member who's gym was closed, or someone who now has a little free time looking to get into shape, we all need to stay fit and healthy. Although it may be a bit harder in quarantine, it's still possible!

Method 1 of 3:
Doing Bodyweight Exercises

Image titled Increase the Number of Pushups You Can Do Step 13
1
Do pushups and planks. Pushups and their sibling the plank are great ways to work out your core and arms. To do a pushup, get in plank position, then lower your chest to the ground by bending your elbows. Your arm should be bent in a 90-degree angle. Then push back up into plank position. Remember to keep your body in a straight line from your head to heels. Too easy or hard? An easier variation of pushups is using your knees rather than your toes or doing negative pushups (going down, but not up). For more difficulty place your toes on a higher object or against the wall to do pushups. One-armed pushups work, too. Some variations for planks are to use your forearms rather than your hands or to do shoulder tap planks.
2
Do curlups. Lie on your back with your knees bent and your hands on your lap. Use your core to curl your upper body until your hands touch your knees.
Image titled Do Walking Lunges Step 5
3
Do lunges. Lunges are a great exercise for correcting muscular imbalances in the legs as they target one leg at a time. Put one leg out in front of you at a 90-degree angle, and keep your other knee barely above the ground. Both legs should be bent at 90 degrees. Switch legs and repeat. Some variations are walking lunges, side lunges, and backward lunges.
Image titled Do a Burpee Chin Up Combo Step 8
4
Doing pullups or chinups. Find a bar a bit over your head. Hang on the bar, then lift yourself up until your chin is higher than the bar. Slowly lower yourself back down. The difference between chin-ups and pullups is that chin-ups have your palms face toward you. In pullups, you should see the back of your hand. Make sure you are not leaping for the bar and using the leap as momentum. You can buy a bar that attaches to your doorframe online. You can weigh down your waist or ankles for more difficulty.
5
Do inverted rows. Find a bar around waist height, and get into a position that looks like a plank flipped upside down. Your hand should be on the bar and heels on the ground, and you should be able to draw a line from your head to heels. Lift your chest up to the bar using your arms, then go back.
6
Take a 30-day challenge. There are many challenges online such as 100 push-ups a day for 30 days and so on.
Advertisement

Method 2 of 3:
Doing Cardio

Image titled Be a Good Runner Step 18
1
Run . Many places still allow people to go outside for a bit of exercise and to have a little fresh air. If you live in a place where you cannot, try running or sprinting in long straight spaces in your house, like a foyer. Run in your backyard or up and down the stairs. If all else fails you can still run in place. Make sure to keep good form!
2
Dance . Put on some energetic music and step to the beat. Learn party and wedding dances like the Electric Slide or the Foxtrot. Try out Micheal Jackson's moonwalk, and see if you have a talent for breakdancing. Make yourself so good you'd be willing to post yourself dancing online!
3
Bike . Strap on your helmet, jump on your bike, and take to the trails! Cycle around your neighborhood, or bike to your local grocery store in lieu of driving. If you can't go out but have a bike, there are ways to turn your bike into a stationary bike.
Image titled Swim Backstroke Perfectly Step 1
4
Swim . Cannonball into deep waters, like the river out back or your neglected swimming pool. Community swimming pools may be open. There has been no evidence of coronavirus transmission from shared pools. Try the breaststroke and racing backstroke, or freestyle.
Advertisement

Method 3 of 3:
Trying Other Ways

Image titled Do Reclining Pigeon Pose Step 10
1
Do yoga . Yoga may seem easy, but there is also more intense yoga that will strengthen the arms and legs. In addition, yoga can help increase mindfulness and improve mental health, which is crucial right now because the state of the future is uncertain. Many yoga videos can be found online or on YouTube.
Image titled Go for a Morning Walk or Run Step 9
2
Take a daily walk . If you are in an area where you are allowed to exercise outdoors, taking a walk can help you burn off calories and boost your mood. Make sure you stay at least six feet away from others.
3
Use special equipment like treadmills and weights if you have them. Try making weights with sand or rice.
4
Add a pull-up bar in a place of your house you always go to. That way you'll be forced to pull up many times a day!
Advertisement

Method 1 of 3:
Doing Bodyweight Exercises

Image titled Increase the Number of Pushups You Can Do Step 13
1
Do pushups and planks. Pushups and their sibling the plank are great ways to work out your core and arms. To do a pushup, get in plank position, then lower your chest to the ground by bending your elbows. Your arm should be bent in a 90-degree angle. Then push back up into plank position. Remember to keep your body in a straight line from your head to heels. Too easy or hard? An easier variation of pushups is using your knees rather than your toes or doing negative pushups (going down, but not up). For more difficulty place your toes on a higher object or against the wall to do pushups. One-armed pushups work, too. Some variations for planks are to use your forearms rather than your hands or to do shoulder tap planks.
2
Do curlups. Lie on your back with your knees bent and your hands on your lap. Use your core to curl your upper body until your hands touch your knees.
Image titled Do Walking Lunges Step 5
3
Do lunges. Lunges are a great exercise for correcting muscular imbalances in the legs as they target one leg at a time. Put one leg out in front of you at a 90-degree angle, and keep your other knee barely above the ground. Both legs should be bent at 90 degrees. Switch legs and repeat. Some variations are walking lunges, side lunges, and backward lunges.
Image titled Do a Burpee Chin Up Combo Step 8
4
Doing pullups or chinups. Find a bar a bit over your head. Hang on the bar, then lift yourself up until your chin is higher than the bar. Slowly lower yourself back down. The difference between chin-ups and pullups is that chin-ups have your palms face toward you. In pullups, you should see the back of your hand. Make sure you are not leaping for the bar and using the leap as momentum. You can buy a bar that attaches to your doorframe online. You can weigh down your waist or ankles for more difficulty.
5
Do inverted rows. Find a bar around waist height, and get into a position that looks like a plank flipped upside down. Your hand should be on the bar and heels on the ground, and you should be able to draw a line from your head to heels. Lift your chest up to the bar using your arms, then go back.
6
Take a 30-day challenge. There are many challenges online such as 100 push-ups a day for 30 days and so on.
Advertisement

Method 2 of 3:
Doing Cardio

Image titled Be a Good Runner Step 18
1
Run . Many places still allow people to go outside for a bit of exercise and to have a little fresh air. If you live in a place where you cannot, try running or sprinting in long straight spaces in your house, like a foyer. Run in your backyard or up and down the stairs. If all else fails you can still run in place. Make sure to keep good form!
2
Dance . Put on some energetic music and step to the beat. Learn party and wedding dances like the Electric Slide or the Foxtrot. Try out Micheal Jackson's moonwalk, and see if you have a talent for breakdancing. Make yourself so good you'd be willing to post yourself dancing online!
3
Bike . Strap on your helmet, jump on your bike, and take to the trails! Cycle around your neighborhood, or bike to your local grocery store in lieu of driving. If you can't go out but have a bike, there are ways to turn your bike into a stationary bike.
Image titled Swim Backstroke Perfectly Step 1
4
Swim . Cannonball into deep waters, like the river out back or your neglected swimming pool. Community swimming pools may be open. There has been no evidence of coronavirus transmission from shared pools. Try the breaststroke and racing backstroke, or freestyle.
Advertisement

Method 3 of 3:
Trying Other Ways

Image titled Do Reclining Pigeon Pose Step 10
1
Do yoga . Yoga may seem easy, but there is also more intense yoga that will strengthen the arms and legs. In addition, yoga can help increase mindfulness and improve mental health, which is crucial right now because the state of the future is uncertain. Many yoga videos can be found online or on YouTube.
Image titled Go for a Morning Walk or Run Step 9
2
Take a daily walk . If you are in an area where you are allowed to exercise outdoors, taking a walk can help you burn off calories and boost your mood. Make sure you stay at least six feet away from others.
3
Use special equipment like treadmills and weights if you have them. Try making weights with sand or rice.
4
Add a pull-up bar in a place of your house you always go to. That way you'll be forced to pull up many times a day!
Advertisement