What to do to stay fit during quarantine

As you well know, having no opportunity to leave the house, so you will not be able to go to a gym, nor will you be able to run to a park. However, this does not mean you have to forget to keep a good physical activity routine. There is a lot that can be done at home to keep fit during quarantine.

Specialists always recommend that you should not sit too long. Get up at least every couple of hours and take a tour of the house. In doing so, take advantage of that time to tidy up a little or to do some housework. It's also a good idea to stretch your body a little, put on some music, and relax your muscles to the beat.

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Exercising is not only for those people who have the habit of practicing a sport, but it is ideal for anyone. This is because quarantining physical activity is greatly reduced. Some of the exercises that will be mentioned below are structured taking into account age and physical condition, so they are not intended only for young people or adults, but also for children and the elderly.

Remember: exercising in quarantine will allow you to have a healthier routine.

Exercises for adults and youth

Despite the fact that it is a group that covers a large number of people of various physical conditions, a good quarantine exercise routine consists of the most basic exercises. According to the physical fitness of each person, it is possible to make modifications in the routine, either to reduce and replace some exercises with others.

Aerobic type exercises

Raise your knees until you touch your hands: The intensity will vary depending on the person.

Running statically: Being in the same place, simulates the movements you would do when running without having to move. As in the previous case, the intensity will depend on the person.

Heels to buttocks: At jogging speed, you should bring your heels towards your glutes.

Jumping-Jack: Without having to move, jump while opening and closing both your legs and arms.

Knee to elbow: Raise your knee and, while keeping your hands supporting the head, use your elbow to touch the opposite knee.

Exercises involving strength

Bridges: Keeping your legs flexed and with your back resting on the floor, lift your pelvis by exerting force on the abdomen and buttocks. That position you must hold for a few seconds and then you must go down slowly. If desired, place some weight on top of the pelvis.

Plates: Get shortened face down, lean only using your forearms and also the tips of your feet, you must stay suspended for at least 30 seconds. Make sure your shoulders are level with your elbows.

Superman: Lie on your stomach as in the previous case, raise both arms and legs, stay in that position for a few seconds and go down to the starting position. If it costs you a bit, it is recommended that you lift one limb individually, that you do it wide.

Squat: Squat down, by bending your knees you must avoid that they exceed the tip of your feet and avoid bending your back. For a more intense exercise, it is recommended that you use a couple of bottles of water or any object that exerts some weight.

Exercises for the elderly

When it comes to being fit and you're an elderly person, Ideally, you should keep a routine active enough without demanding too much, since at that age the body is much more vulnerable to injury.

Obviously, older people should not follow intense fitness training, but what they can do is apply certain movements according to their physical condition.

Movements to exercise the head

Neck exercises: Sit down trying to keep your back straight enough, shake your head slowly. This is done in this way to avoid dizziness. Do it back and forth first, then shift the movement from right to left.

Ear to shoulder: Keeping your gaze straight ahead without having to turn your head, bring your ear from the left side to the shoulder and repeat the same for the right side.

Movements for the spine

Stretch your back: Sit in a chair, bring your chin to your chest and then slowly bend your back, drop your arms and also your head as far as you can. Stay in that position for a few seconds and then slowly return to the starting position.

Movements to exercise the arms

Pushups: With your arms close to your body, slowly raise them up while taking a breath. Once you have them up, lower them slowly as you breathe out.

Lateral elevation of the arms: Raise your arms laterally as you breathe in, then lower them as you slowly breathe out.

Hug: As you inhale, pull your chest out and open your arms the same way you do when you hug. Close your arms little by little as you release the air and in turn flex your back a little.

Movements to exercise the legs

Back stretch: Using a chair as a support, hold onto the backrest and keeping your feet together and your knees extended, lean forward while your back remains straight, without having to force yourself. Remain in that pose for 15 seconds and then return to the starting position.

Hip curls: Again use the chair for support, raise your knee to waist level and lower it again. Repeat the same with the other knee.

Lace and heels: It is very important that you maintain balance, and for that help yourself with a chair. Stand on tiptoe and then move on to support only using your heels.

Exercises for children

Children are most likely to notice the effects of confinement and so exercising in quarantine is a good idea to keep them active. The numerous changes in routine and especially how impossible it is to leave home in a situation like this, is something very difficult to understand, especially when it comes to young children and therefore they are not aware of what is happening. in the world today.

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You often notice that they have trouble sleeping, since they have not had the opportunity to drain all the energy they have due to the lack of activity, and that is where the exercises take effect, thus allowing them to get a little tired.

Put on some music: They don't necessarily have to carry a choreography, even though it is also a great idea. Just put on music, dance to their rhythm, or even have fun while jumping, it's a fairly simple way of keeping the body active, move each limb in motion and above all burn some calories in the process.

Play games that involve moving: A great idea is to play hide and seek, or even the game of statues will make them entertain and be active.

Involve them in household chores: Apart from the fact that they will be learning to perform other tasks and that they are also learning to be responsible, simple tasks such as putting away the dishes or sweeping, implies that they have to make some effort and therefore it becomes an excellent physical activity.

Exercises to lose weight in quarantine

If what you are looking to be fit is to lose a little weight, you do not have to use gym machines for that, apart from being in quarantine you will not have the possibility to go to one to use them. With only doing a few basic exercises will be more than enough to lose weight.


Of all the exercises you can do, this is one of the most traditional and it will also speed up your metabolism. However, you should keep in mind that you should not suffer any type of injury when exercising.

Your spine should remain straight enough as you flex your arms, and these must be separated from the shoulders. Starting from this, you should start small and increase the repetitions as you go.


This is an exercise that goes by this name because you have to take a step forward while flexing your knees. Ideally, place your hands on your waist, move one leg forward, then lower your hip until your knees are flexed and make an angle of about 90 °.

You must not forget that the left knee doesn't have to touch the ground. An excellent idea to avoid straining your knees is to use your heels as support to return to the starting position. If you prefer, use weights to strengthen your arms.


This is an exercise with which you can make your legs stronger, although squatting removes all the fat that is accumulated on the thighs and buttocks. The simplest way to do this exercise is to place your feet apart and parallel to your shoulders, stretch your arms perpendicular to your body, lower yourself while keeping your spine straight and flex only your knees.

What happens if you don't exercise?

Although some people take advantage of their quarantine time to be fit by practicing any physical activity, there are those who have preferred to spend that same time on lying on the sofa enjoying a TV program. But it is important to note that not doing any type of physical activity generates many negative changes in health.

Loss of bone and muscle mass

If you don't do any kind of exercise, your bone mass and muscle mass will deteriorate little by little. It's the same thing that happens when you stay in bed too long because you got sick.

In the case of women 40 years of age and older, it happens that the production of estrogen decreases considerably and therefore, the production of bone mass decreases. Carrying a quarantined exercise routine will allow the body in general to remain in excellent condition.

Aerobic capacity worsens

This means that, you will feel more tired easily no matter what activity you do. The main reason for this situation to happen is that the heart gets used to working half-heartedly, and when making any movement that involves effort will be much more complicated.

Remember that physical activity is a great help in maintaining control of cholesterol levels, it reduces tension if it is high and it regulates the sugar content in the blood. If you are a sedentary person, you probably have some circulation and fluid retention problem. Likewise, the amount of cellulite in your body will increase and your ankles will swell.

Decrease basal metabolism and gain weight

Even though you fed the same way before quarantine started, if you don't exercise you will gain weight. If you are a person who does not make too many movements, you will not only lose muscle mass, but also you will not be able to burn energy. Thus, a slowdown in metabolism occurs.

You sleep bad

Among the biggest problems that arise when not doing any kind of physical activity, is that you will suffer from insomnia. This is not simply because the body does not exercise to drain energy, it is also because you are receiving artificial light every day, so the heart clock will be altered. If you exercise during the day, it will allow you to be a little more tired when you have to go to sleep.

And you, what exercise do you choose to do at home?