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While we have been under quarantine restrictions for the last few months due to COVID-19, many of us have not been able to stick with our regular health and fitness routines. Pandemic or not, however, getting exercise doesn’t have to require gym going. It can be as simple as “getting moving” to reap the countless benefits of exercise. From improving your mood, maintaining a healthy weight, and helping you sleep to supporting your immune system, moving even a little bit every day can make a huge difference in your physical and mental health. [1]

Get Active, Anywhere and Anytime

Exercise doesn’t have to be a structured routine. Any kind of activity that gets you moving can help burn calories and keep you healthy. NEAT (Non-Exercise Activity Thermogenesis) exercise can include doing chores, cooking, or taking care of errands. Even though we normally wouldn’t classify these activities as “exercise,” when you add up the time spent and calories burned throughout the day, it can make a big difference! [2]

If you’ve been feeling discouraged about your exercise routine lately, try building it into your day with NEAT activities. Remember, the most important thing is to get moving. For increased intensity exercise, you might consider joining a virtual gym class. Even though gyms aren’t open, you can still tune in each day for virtual pilates, aerobics, yoga, cardio challenges, and more.

Get Your Steps

Simply walking can have a huge impact on your overall health – the more walking you do the healthier you are likely to be! According to a study published by JAMA, the number of overall steps we take each day correlates with mortality and significant health risks. The research revealed that those who have higher daily step counts have a lower risk of all-cause mortality. While experts promote 10,000 steps a day, those who took just 8,000 steps a day had much lower cancer mortality rates than those who took 4,000. [3]

Get Outside

The gym and the park might still be closed, but don’t let that make you sedentary. Now that the weather is warmer, getting outside can help you stay active and healthy during quarantine while still maintaining social distancing guidelines. Outdoor exercise, also known as “green exercise,” can boost vitamin D, reduce stress, improve cognitive function, and help you spend more time to spend with your family. [1] Green exercise doesn’t have to be hard or take up much time. A walk with the dog or a jog with a family member are easy and safe exercise routines to follow during quarantine.

Stay Hydrated

No matter what type of exercise you choose, it’s important to stay hydrated. Especially in the summer, it is easy to become dehydrated when you’re active. Whether exercising or not, getting the amount of water you need every day is essential to well-being.

You might be wondering how much water you need each day. A good rule of thumb to start with is to drink about half your body weight in ounces and increase your intake as necessary when you exercise.

Even if you don’t like water, getting the amount you need every day isn’t hard. Eating fruits and vegetables is a great way to stay hydrated without even thinking about drinking water. Many of your favorite fruits and vegetables are made up of at least 90% water. Juices, soups, and even fruit sorbets can also help you get the daily water intake you need as well as contribute to a healthy diet and lifestyle. [4]

To learn more about how CCPHP can help you maintain a healthy lifestyle and develop better exercise routines for your health and well-being, fill out the SENS contact form, and we will be in contact with you. And don’t forget to simply move and walk more for your health!

[1] Daniel J. Green. (April 6, 2020). Staying Active While Maintaining Social Distancing. Acefitness.org. Retrieved from:  https://www.acefitness.org/education-and-resources/professional/expert-articles/7525/staying-active-while-maintaining-social-distancing/

[2] Matthew Smith. (June 1, 2020). How to Start Exercising – Comprehensive Guide for Beginners. Home Gym 101. Retrieved from: https://www.homegym101.com/how-to-start-exercising/

[3] Pedro F. Saint-Maurice , PhD; Richard P. Troiano, PhD; et al. (March 24/31, 2020). Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA Network. Retrieved from: https://jamanetwork.com/journals/jama/article-abstract/2763292?resultClick=1

[4] Susan Greeley, MS, RDN. July 30, 2019. Health and Hydration. Castle Connolly Private Health Partners LLC. Retrieved from:  https://ccphp.net/blogs/health-and-hydration/



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