Exercises at home: tips for staying active in quarantine

Many people are in the habit of exercising daily, whether outdoors or in gyms. However, during the isolation period due to Covid-19 this can become more difficult.

That’s because the recommendation is to stay at home. In addition, gyms and parks are closed to avoid crowds.

Despite this, it is possible to make adaptations at this time and perform physical activities at home – regardless of whether you live in a house or apartment.

This period can also be an opportunity for those who did not exercise regularly, considering that it is possible to start with this habit now and without leaving home.

Check out the importance of this practice and some tips on how to do it at home :


Why is it important to continue physical activity at home?

In a moment full of changes, with different routines, remote work, closed public spaces, isolation, it is very easy for people to be idle . That is, feel more willing to stay still, inactive and unmotivated.

Thus, with a lot of stress and accumulated worries, it is normal to discount anxiety in fatty foods and with a high caloric index – which can be very harmful to health.

Therefore, continuing (or starting) to exercise at home is very important to maintain the proper functioning of your body.

In addition, it is also possible to benefit from all the hormonal releases that physical activities provide. In this way, bringing feelings of well-being, happiness and satisfaction.

Finally, it is also worth noting that due to the time of isolation, we are consequently spending less energy because we spend more time standing and at home. This can, among other things, cause insomnia due to the accumulated energy.

So, performing physical activities can help with energy expenditure, also providing a good night’s rest, in addition to reducing levels of anxiety and irritability.

How to put together an exercise schedule?

To set up a schedule of exercises to do at home, the ideal is to follow within your limitations and habits.

So, don’t be radical , if you don’t usually practice physical activities, start by including them in your routine 2 or 3 times a week, for short periods – you can set aside 20 to 40 minutes for this.

However, if you normally exercise daily or several times a week, doing more intense and slightly longer workouts, try to keep the habit. So, get organized to train 4 or 5 days, for as long as you are used to (or 1 hour should be enough).

Of course, if you want and can, there are many professionals working online and they can help you. This would be interesting as a personal trainer can organize schedules and workouts for you according to your needs.

In any case, the best way to organize your schedule is to decide in advance which days and times you want to do the exercises. This will make it easier for you to put it into practice.

Another tip is to choose days when you are a little more relaxed, with less chores.

Do I need to buy anything?

It depends on your interest. If you wish, you can buy simple equipment to assist you in the exercises: mat (for abdominals and other activities on the ground), weights, shin guards, rope, gym ball etc.

However, if you don’t have any equipment and you don’t want to buy anything, don’t worry. There are many exercises that can be practiced only with body weight, for example.

Exercise tips to stay active

Considering that not everyone likes the same exercises, we have separated different types of activities that you can practice in your home according to your preferences and limits.

Remembering that the important thing is to keep the body in motion, no matter how. When it comes to physical activities, regularity should be the main thing and not the intensity.

Check out some of the options:

For starters

Those who are not in the habit of practicing physical exercises should preferably start lightly, doing activities with less impact and for a shorter period of time.

Therefore, you can include in your routine something like:

  • Stretches ;
  • Push-ups;
  • Sit-ups;
  • Dance classes – there are many videos online with classes on zumba, fitdance and other modalities, which can be a good option for those just starting out.

In addition, if you live in a condominium or a house with a yard, you can take a walk – you can also try to make your commutes on foot when possible.

To lose belly

The exercises to lose belly consist of a high caloric expenditure – considering that, in this region, the fat is generally located and more difficult to eliminate. Or, still, they focus on strengthening the abdomen muscle:

  • Sit-ups;
  • Aerobic activities (jumping rope, dancing, hiit , walking, etc.);
  • Hip elevation;
  • Burpees;
  • Bicycle in the air;
  • Board.

For legs and glutes

When the intention is to strengthen the legs and glutes, in general, exercises that work only the musculature of the lower body are indicated.

Especially for these areas, the ideal is to perform the most diverse types of squats : perfect sink, advance, sumo, simple, etc.

Of course, other activities already mentioned can also help to strengthen your buttocks and legs, but perhaps not as targeted as the squat.

For shoulders and back

There are a wide variety of exercises that can be targeted to work your shoulder and back muscles. Some of them can be made at home:

  • Arm flexion;
  • Front lift – some weight is required to lift. You can use a backpack, a packet of rice, etc;
  • Lateral elevation (follows the same logic as the frontal).


The aerobic exercises are ideal for those who want to lose weight as provide a high calorie expenditure . Some of them like walking can hardly be done at home – unless you live in a condo or have a large yard.

Others can easily be adapted: you can practice dance ( fitdance , zumba, ballet, among other modalities), jump rope, go up and down stairs, etc. The focus is on performing activities that consist of repetition of the movement.


The Pilates is a type of activity which mainly works physical strength and stretching of the body. Mostly, it is always done with the guidance of a professional in order to have a correct direction regarding the use of the devices and carrying out the activities.

But, if you want some of its benefits in the comfort of your home, bet on stretching (the whole body) – if, by chance, you have a gymnastic ball at home, you can use it to support you.

Read more: Pilates and its benefits


The activities that are part of the “cardio” training are aimed at accelerating the heartbeat, stimulating the loss of calories and the functioning of the metabolism – thus, favoring weight loss processes.

In general, they are exercises of high impact and high intensity , so it is necessary to have good physical resistance and plenty of breath.

A legal option for those who want to do this type of training at home, is to search for videos or apps that have HIIT training – which, translating, means “high intensity interval training”.

What is the best time of day to exercise?

Scientifically, there is no evidence as to whether there is a better time of day to exercise. Therefore, it is a matter of preference.

What can change is how your body reacts to physical activity at different times of the day. For example, those who exercise in the morning have the advantage of speeding up the body early – which can help to wake up faster.

In addition, it is also easier to recover from training, considering that there are still many chores throughout the day and especially several meals.

For those who choose to train in the afternoon or at night, they have other associated factors: greater stress load and tiredness . However, spending energy at this time can help relieve anxieties, irritability and also provide a better night’s sleep.

Read more: What is calisthenics?

Discover apps for doing physical activities at home

It is not new that nowadays technological resources are great allies in day-to-day activities. This would be no different when it comes to physical activity: there are many apps, websites and videos that can help you exercise at home.

On platforms like Youtube it is possible to find many channels of physical activities at home, with different types of series and for all levels (beginner, intermediate, advanced). In addition, there are options for the most different tastes, ranging from common activities to dance classes and elaborate exercises.

Applications are, in general, more targeted. It is possible to use very personalized functions, according to what you want. For example, you can choose between muscle-building, weight-loss, endurance workouts, etc.

In addition to being able to choose workouts according to the modalities (aerobic, weight training , etc.) and their level of intensity. Another advantage is also that they can often be integrated with smartwatches (smart watches), which can be practical at the time of training since you will not need to keep the cell phone and you can follow everything by the watch itself.

Here are some application options that you can download and test (Android and iOS):

  • Nike Training Club;
  • Freeletics Bodyweight;
  • Home Workout;
  • Endomondo;
  • 5 minutes of Yoga.

Remember that the important thing is to stay active, so even if you don’t want to practice, try to move around doing everyday activities – going up and down stairs, stretching, etc.

Naturally, physical exercises are very important for the proper functioning of the body. However, during the period of isolation due to Covid-19, in which many are more stationary than normal, it is even more important to find a way to move.

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