5 tips to stay active at home during the coronavirus pandemic

Posted at 1:51 PM, Mar 26, 2020
and last updated 2020-03-26 13:57:58-04

INDIANAPOLIS — With so many people working from home due to the coronavirus outbreak, the American Heart Association has a few tips to make sure you stay physically active during the day.

TheAmerican Heart Association recommends at least 150 minutes of moderate physical activity per week, which could be brisk walking, yoga or gardening. The AHA also recommends two days per week of moderate-to high-intensity muscle strengthening activity, such as resistance training or lifting weights.

“Adding physical activity into your routine can be simple and does not need to be overwhelming. There are many small, achievable ways to be active throughout the day,” said Eduardo Sanchez, M.D., M.P.H., FAAFP, American Heart Association’s chief medical officer for prevention. “Whether you have been totally inactive and are just beginning to exercise, or if you’re already active, more movement and less sedentary time will add up in a positive way for your overall health.”

The AHA also recommends the following ideas to keep yourself moving while practicing social distancing:

  1. Set a timer. Avoid being sedentary for too long and set a reminder to move around for five minutes every hour or 10 minutes every two hours.
  2. Be creative at home. Find more ways to get up and off the couch by taking a walk or doing a few push-ups between episodes of a TV show. Active chores like vacuuming and cleaning up after dinner count too.
  3. Don’t wait. Make it a habit to work out right after work or school. If you stop at home, you may be tempted to skip it.
  4. Find forms of exercise you like. Experiment with workouts that fit your personality, location and schedule. You’ll be more likely to stick with it.
  5. Move more at work. Schedule walking meetings or make it a habit to stand every time you make or answer a phone call.