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Staying Active and Healthy Indoors

The quarantine, colder weather, and not being able to go to the gym can all be barriers to maintain a healthy level of physical activity.  There is one thing that the quarantine may have taught many of us, and that is how to be more tech-savvy and creative in how we get things done. Below are a few examples of ways to take advantage of new technology and things around your house to remain active indoors and increase your activity level!


Live and pre-recorded online exercise classes 

  • With many gyms and personal trainers not being able to hold in-person classes, many have set up virtual classes.  Reach out to your gym and see if any of their instructors have live classes you can join.  If they don’t offer any, there are thousands of pre-recorded exercise videos online. Search the style of exercise you like on YouTube for a good starting point. Your cable provider may also have some free exercise stations that you can access.  With so many options, you can choose what type, how long, and what parts of your body you want to focus on.  The sky is the limit with what you can choose from!

Reduce dust and dance 

  • If you are like many around the world, you probably did some decluttering and reorganizing of the house.  Keep your house tidy and clean while listening and dancing to your favorite songs.  Even if you clean to 1 upbeat song, you will increase your activity by about 4 minutes, which is the average length of many songs. But why stop at 1 song, keep the jams flowing! If there is no more cleaning to do, just take a dance break anyway and dance away the worries and cares of the day in a way that feels nothing like exercise and everything like fun! 

Take the stairs 

  • If you have stairs in your home, an easy way to increase activity is to take them more often.  Purposely go up and down your stairs a few times each day.  Challenge yourself to increase how many times you can do it each week.  This is a great way to strengthen not only your legs, but your back and abs when you walk up and down with good posture. 

Walking meeting and Phone calls 

  • Are you working from home, homeschooling, or just taking some time to catch up with family and friends by phone? If you don’t need to be visible for the conversation, walk around the room while doing the call or meeting.  It may help you to be more present for the conversation and will break up a long day of sitting with some light physical activity. 


  • Stretching is a good way to start and end your day.  With proper technique and form, it helps to improve your flexibility and posture while also allowing you time to release tension and calm your mind. Again, use YouTube tutorials for guided recommended stretches.    

Bodyweight exercises 

  • You don’t need a gym and heavy weights to strengthen your muscles, just your own body weight.  Don’t underestimate the power of simple activities such as planks, push-ups, sit-ups or squats. They require no special equipment and work for multiple muscle groups at a time.   


Before starting any type of exercise program, you should consult with your physician to determine if it is right for your needs. Once you get clearance, your Pounds Dietitian and Providers are here to support and encourage you!


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