Easy Ways to Boost Physical Fitness During COVID-19

Many countries are now under lockdown due to the COVID-19 pandemic that forced most of us to stay indoors for some time in the foreseeable future. This may help us keep away from the COVID-19 infection. However, it could bring not only world economic threats but also some physical and psychological problems of being confined indoors.

Because of lockdown, kids and teenagers will invest a lot of energy sitting before a screen playing video games, engaging in social media, etc., parents and guardians are asked to restrict this by planning screen time and encourage physical activity.

Research shows that being inactive is bad for your physical and mental health. So, staying active during this difficult time is important.

It is, therefore, important to be engaged in activities that can fight both physical as well as psychological aspects.

Physical action assists with keeping your immune system working viably as it flushes microscopic organisms (bacteria) from the lungs and airways, increases white blood cell flow, and raises internal heat level, all of which help the body battle infections.

Keeping ourselves active is an incredible method to reduce mental stress in this lockdown. Being active helps lower stress hormones such as cortisol and promotes the release of feel-good hormones, such as endorphins.

Unfortunately, not everybody can head outside onto a lawn for fresh air and sunlight.

Here are a few suggestions to get your daily exercise/workouts at home.

Before proceeding to the tips and suggestions for any exercise/workouts, it is pertinent to discuss some of the DOs and DON’Ts while working out.

Dos While Working Out

  1. Warm-up: Before you begin working out, it’s important to do warm-up stretches with the goal that your body adopted to move gradually as opposed to rapidly diving into an overwhelming exercise. A lively warm-up session prepares your body to work out. 
  2. Drink sufficient water: The oxygen in water helps your body keep oxygen levels normal. Drink water before you begin working out, during the session, and after the session.
  3. Wear fitting and agreeable clothing combined with flat sports shoes.

Don’ts While Working Out

  1. Try not to eat anything two hours before workout sessions.
  2. Try not to drink tea/espresso before the workout.
  3. Avoid any workouts if you haven’t rested appropriately: A more seasoned grown-up needs 7–8 hours of sleep/rest. Practicing with a drained brain and body will bring about more exhaustion, and you won’t enjoy the workout sessions.

6 Tips and Zero-Equipment Workouts to Try During Lockdown

1. Regular Stretching

Strech Exercise

Stretching is an essential exercise to keep the muscles intact and in the correct position. One needs to stretch all the different muscles in the neck, back, chest, abdomen, sides, arms, calves, and thighs. Working the joints in the body is equally important to avoid joint stiffness.



Yoga is great for the body and the mind, and you hardly need any space to be able to practice. Total beginners or experts could follow YouTube videos, or purchase a book of yoga poses to start.

3. Dancing


Working out doesn’t need to feel forced. If you love to boogie on the dance floor, dancing is a great way to get your heart rate up and burn some calories.

4. Cleaning


During the outbreak, we must keep everything at home squeaky clean. But, did you ever think about the fitness benefits?

  • Cleaning your home is a great workout, and you can burn up to 190 calories on a tough job like scrubbing away dirt and grime.
  • Stripping your sheets, doing your laundry, and making your bed is a great upper body workout.
  • Hoovering the stairs, dusting, washing up – you name it, they’re all exercise.
  • If you are fit and ready, you may add some squats, lunges, or heel raises while you’re doing these things.

5. Gardening


Getting natural air is an enormous piece of a fruitful exercise for a few. On the chance that you have a nursery/lawn/garden, you may involve yourself in gardening.

  • Gardening is working out without acknowledging you’re working out.
  • It’s extraordinary for your bum, as you’ll be doing a lot of hunching down while weeding.
  • Walking along with lawnmower adds to your step counts while getting your back muscles ready.
  • You will not realize you can wreck to 280 calories an hour from mowing the garden.
  • Activities involved in gardening like carrying water jars and instruments, pushing around a wheelbarrow, and picking are extraordinary approaches to tone up your arms and shoulders.

6. Cardio Workouts


Cardio is an unquestionable requirement; however, considering we can’t go out running, stairs could be used to do your cardio. Step up or running up the steps is an extraordinary method to consume calories, improve endurance, and increment your VO2 max (pace of oxygen utilization during exercise) levels.


  • If you are living a sedentary lifestyle, then start short and slow. You can always build as your fitness level improves. Remember: Any movement is better than no movement.
  • You shouldn’t exercise if you’re experiencing a severe sore throat, body aches, shortness of breath, general fatigue, a chest cough, or fever.


Authored by Dr. Ajay Kumar Sigh Rajput

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