How to work out at home during COVID-19

When people are stuck indoors, it doesn’t take long to go stir crazy.

Sitting on the couch watching movies is only enjoyable for so long. At some point, people should get moving — to benefit their mental health as much as physical health.

But where to begin? Here are a few categories of movement to include in an at-home workout.

What types of exercise should you do every day?

The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of high-intensity aerobic activity weekly. That breaks down to at least 21 minutes of moderate-intensity aerobic activity per day. Try to do 30 minutes of exercise per day, five days per week at moderate pace; three days per week at vigorous pace; or a combination of each, three to five days per week.

What are some examples of cardio you can do at home?

To get aerobic activity indoors, try a brisk walk on a treadmill, use a stationary bike or follow along with a workout on YouTube or on a DVD.

Take your workout outside with a 20-minute walk or jog outside, keeping a six-foot distance from others.

One high-intensity cardio option at home is High Intensity Interval Training, or HIIT.

Add weight-bearing exercise

Two or three times per week, add some weight-bearing exercise.

Use equipment such as hand weights or resistance bands. Water bottles or cans of soup also work for hand weights, towels or paper plates for sliders, and a gallon milk jug as a kettlebell.

Bodyweight exercises are just as effective. Try squats, lunges, push-ups, sit-ups and planks.

Don’t forget to stretch

Daily stretching is important to maintain or improve joint range of motion. It also aids in a healthy muscle/tendon relationship throughout the body while enhancing posture and movement.

Some athletic trainers are offering virtual sessions, which may include safe stretches to enhance your flexibility and fitness.

Generally, complete stretching exercises after a cardio workout and/or strength training. Hold each stretch for about 30 seconds; older adults may see greater benefit holding the stretch for up to 60 seconds. Stretch only to the point of tightness or slight discomfort.

What else can people do to stay active at home?

Besides the recommended cardio and weight-bearing exercise, keep active by doing housework, such as cleaning off surfaces and vacuuming, dusting and sweeping.

Yard work is also a good way to stay active, as well as clearing out the garage or your basement.

For updates on COVID-19, check EEHealth.org/coronavirus.