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Exercises To Do Indoors While Social Distancing

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Workout indoors and maintain your health in the time of this crisis on World Health Day.

Exercises to do indoors while social distancing this World Health Day

Nothing beats a strong immune system. In this article, I will emphasize on best ways to work out indoors as different countries have set out different guidelines for lockdown and social distancing. Considering these guidelines, you can plan a workout regime that will help you stay healthy and fit. However, these times are appropriate to try out something new or over exercising else, you might end up hurting yourself and reaching out to a doctor for reasons other than COVID-19, is just so difficult and risky too.

I will be mentioning some of the activities that can be done outdoors and some indoors. 



If you are allowed to go outside, you can jog around your neighborhood. Keep a distance of 6 feet from other people you might encounter. However, new studies suggest that the novel coronavirus could be found around 13 feet away from the infected. 

A Woman Exercising while maintaining Social Distance

You may not want to venture out too far from your place. Do stay close to your area and have your mask on all the time. But, once you are back, have someone open the door for you such that you head straight to the bathroom without touching anything and have a thorough bath. Wash all your clothes or put them in a closed laundry box to be cleaned later. 


If you are a nature-lover and wish to benefit from sunlight then, gardening is also good exercise too, giving you the outdoor experience staying indoors . This is a wonderful option for people who have garden spaces. On the contrary, you could spend some time in taking care of your house plants. There are some air-purifying plants too. Social distancing should not bring loneliness to your life. Pets and plants can be great company, undoubtedly.

Moving on to the indoor activities that can give you a hearty workout. 



You can get all the benefits of exercising in a gym, by walking up and down the stairs in your house with some music on. Listening to music enhances your that focus and vigor. You can even practice side steps and other stairs exercises. But be careful while using the stairs for these exercises, gradually increase the intensity of your workout for the best results.

  • YOGA

Who said exercises can be best done outdoors? Look inside, Stay Inside and do your yoga. 

Here are some of the best asanas or poses to increase strength, balance, immunity and to reduce stress such that you feel so much in control and start your day on a positive note.

Sukhasana and Pranayama

The sitting and breathing exercises.

Ardha Matsyendrasana
The spine twists.

Matsyasana Variation
The fish pose.

Health and Wellness tips_matsyasana

The fold.

Practicing these daily, along with some other yoga exercises, will help to alleviate stress, improve your mood, and immunity.


There are several options available for you to do Zumba from home. It’s also a great way to get some exercise into your life if you struggle to stay motivated to workout. It’s a double win for people who love music and dancing. You can check out the sites for a complete workout routine.


For those who do have some gym equipment at home, you would have to worry less about your workout arrangements.

Set a routine that works well with the intention of your workout. Apps like Planet Fitness and Peloton can really help you find what it is that suits you.


It is one of those things you can do indoors with enough space. It works to strengthen your calf muscles and overall helps you use every muscle in your body. It’s very beneficial to build muscle, even if you aren’t lifting weights.

If you want to go a step further and do some strengthening exercises, you can try these;


Are really useful for building core strength because you use your abdominal muscles. It engages your shoulders, lower back, triceps, and chest muscles.

They also help you get rid of stubborn belly fat.

A man doing planks at home during his yoga session at home

They help reduce belly fat by turning it into muscle. They also help you build both your upper and lower body, with most of the focus being on your calves and hamstrings.

Woman doing Squat pose during her yoga session at home

Another core building exercise that works your whole body, it strengthens your spine and stomach muscles. Remember to push your belly up, keep it straight and hold. Begin with holding for 30 seconds, and work your way up depending on your comfort.

A man doing leg raise during his yoga session at home

leg raises are a great way to tone your belly and get rid of fat, it also helps improve stability and strength.

Woman doing fish pose during her yoga session

All these exercises are helpful if you spend long hours sitting at a desk and are starting to gain fat around your belly.


These are very useful if you do already have a theraband. You can use it to do any type of strengthening exercise. Above all, they help you improve your balance, posture, and coordination.

Keep in mind that you should begin with low-intensity and gradually increase when you’re comfortable. Not only would it give your body the chance to adjust but also make the exercises more effective. All of these exercises consume less space and don’t require any equipment.

Let us always remember the mantra to a fit and healthy life is a combination of exercise and healthy diet. 

Fill up on healthy carbs like wheat, whole-grain cereal, yogurt, brown rice, fruits, and vegetables.
Eat healthy protein like pulses, beans, and fewer saturated fats.

Stay hydrated and drink enough water. Juices made of orange, or lime with rich sources of Vit C, B, and D (Fortified), will help improve your immunity.

Healthy diet is also important to stay healthy during lockdown

The COVID-19 virus, like others, attacks your immune system first, so focus on getting those vitamins that help boost your immunity.
The sun is also a great source of Vit D. Be sure to follow the directions of your government regarding social distancing when you do step out.

Stay safe everyone, Happy World Health day!

You May Also like: How Sleep Deprivation Is Destroying Your Health Slowly


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Let us make the most of our time during this difficult period.
Stress is the enemy of our immune system and we want it in its best shape.

#StayHappy #Stayathome