Best Ways to Stay in Shape During Quarantine

Eduardo Velasquez

Looking Six Months Back

This article is part of a series of articles that were written last school year but were never published due to the pandemic. The Norse Code has decided to publish these articles to give insight into how people were feeling at that time.

The Coronavirus, social distancing, gym closures, and being quarantined at home may tempt you to just curl up on the couch and binge-watch Netflix. Losing yourself without talking to someone or just working at home and not knowing when it’s all going to be over will be hard. Staying in shape with regular exercise is essential for supporting a healthy immune function, preventing weight gain, boosting your mood, and keeping you as healthy as possible during this challenging global pandemic. 


According to CNN, people should go for at least 30 minutes of cardiovascular exercise each day with strength training at least twice a week. Doing more than that will prevent weight gain, as most people are probably burning fewer calories than they normally do because of drastic limitations in daily activities. 

Anna Hahn, the sports trainer at New Berlin West, explains why it is important to work out. “It is especially important to exercise during this time to not only preserve your physical health but also your mental health as well. With all the changes in the world is good for all parts of your body even to do something as simple as going for a walk.” said Hahn.

Ben Chossek, the New Berlin West football coach, says “Maintain our physical health the best that we can to reduce the risks of long term problems”, suggesting one of the key reasons why we should work out.


Outdoor exercise like running provides sun exposure to boost your vitamin D levels. Vitamin D is produced in your skin with sun exposure, especially in nature, and if possible, may even help boost your immune system and mood. According to CNN, make sure to maintain social distancing and don’t get into accidents since the hospitals are full of COVID-19 patients with no room to have an injured person.


Keeping a good diet is also very essential, fruits and vegetables provide many vitamins to boost many body functions and keep the body hydrated. Meat and other products are very important for protein, fish as one of the best chooses according to Unity point Health. Eating too many carbs and fattening foods and drinks can cause obesity, heart problems, and cancer according to many doctors and places like the Unity point Health.

“General guidelines start at 2000 calories based on size of the person, age, gender, and activity level.” says Chossek. ”Most important right now is a balanced diet that includes regular portions of fruits and vegetables, grains, proteins, and dairy to make sure the nutrients a person needs are being met. is a great resource for people to get started,” said Chossek

If you don’t have any exercise equipment in your home, there is still a lot you can do to stay fit. Online streaming services are filled with a variety of free and low-cost at-home workouts for all fitness levels and workout preferences, and many don’t require any equipment such as yoga or Zumba. Googling any workout website isn’t essential but businesses like Ace Fitness provides a variety of exercises online to try, with and without equipment. 

According to CNN, it is best to keep in mind it is not safe to over-do it on the workouts, especially for those 65 and older and children that can’t handle some exercises that could potentially injure themselves. Parents should keep their kids active and healthy during these challenging times as it is important for their physical and mental health, and it also improves focus and academic performance as well. 

For students, “Commit to physical activity for up to 60 minutes a day. Set a schedule and a plan for the activity.” said Chossek.


Some easy exercises to try at home… 

  • Squats. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Hinge your hips back as if you’re about to sit in a chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Keep your body tight, and push through your heels to bring yourself back to the starting position. 


  • Kneeling push ups. Begin in a hands-and-knees position on the ground with your eyes on the floor beneath you and your hands placed slightly wider than shoulder-width apart. Inhale and slowly lower your elbows to bring your stomach to the ground. Contract your core muscles. Pause for a second and then exhale as you push up from the ground to your starting position. As you get stronger, perform the push up from your toes instead of knees


  • Plank. Plant hands directly under shoulders, slightly wider than shoulder-width apart, like you’re about to do a push-up. Ground toes into the floor and squeeze your glutes. You want your head to be in line with your back. Hold the position for 30 seconds.