Quarantine has affected our lives in several ways. One thing we need to make sure is to keep our health in check. Simple exercises can be performed in the home without needing specialized equipment, some examples include stretching, lifting small objects, push-ups, sit-ups, etc.

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“It’s definitely possible to stay fit at home, particularly through intense workouts that tend to work better for fat loss and muscle growth in comparison to long-duration cardio,” says Chloe Twist, a personal trainer at OriGym. “Add kettlebells or a set of dumbbells into the mix, and this will ensure that you’re doing enough strength training to maintain and build lean muscle away from the gym.” Jumping ropes are also really good exercise. Staying motivated, positive, and also exercising in this pandemic can get us through it in a breeze.

Why Exercise at all?

Staying active not only benefits you physically, it is also incredibly important to maintaining a healthy state of mind. As quarantine times extend in Buffalo and the rest of the country, it can be extremely mentally draining for people who are used to daily socialization.

Suddenly, being isolated from social interactions in person, combined with being stuck all day and inactive, is a recipe for lack of motivation and even depression. Going outdoors, eating healthy, and exercising will help you tremendously until the quarantine is lifted.

Best Outdoor Solo Exercises

Keeping in mind government regulations and qurantine rules you can excercise outside if you want. This may not be allowed in some areas, do check your area rules before going out.


Taking our dog to walk is not only helps us but also the animal which is a living creature. Also keeping in mind that during quarantine the streets are empty. Having a little gaurdian around is wise.

dog walking exercise | scambee

Most dogs need to walk at least once a day, although some dogs, particularly very active dogs, may require more. The breed of dog you are, as well as your level of fitness and age, will also determine how long and how vigorous your walk should be.


If you never really got into jogging, now is the time to try! Jogging can be light or intense exercise, depending on your speed and distance. It is a great way to get active, and can be extremely rewarding the more into it you get. Jogging is an excellent aerobic exercise that increases heart health. Increased physical activity can help improve cholesterol levels in overweight men and women.

jogging exercise | scambee


People often go cycling in groups but it is just as fun cycling solo. With almost no cars on the road one can easily cycle literally anywhere. Cycling is primarily an aerobic activity, which means that your heart, blood vessels, and lungs exercise. You will breathe deeper, sweat, and experience an increase in body temperature, which will improve your overall level of fitness.

cycling | scambee

Best Indoor Exercises for Small Spaces

Dont have access to a gym? No problem. Indoor excercise with little to no equipment is the new norm. Also there have been a sharp increase in online excercise and yoga sessions as trainners have made their way to instagram, facebook live and also zoom. Be sure to check some pages out there doing daily excercise sessions. Some of the excercises you can perform at home are listed below as reported by excelsiorortho.


If you’ve never done yoga before, it’s good to know that there are many variations that differ in intensity. For example, yin yoga is slower and focuses on keeping stretching, while vinyasa and ashtanga yoga are more intense.

yoga exercise | scambee

Yoga generally involves paying attention to your breathing, which can help you relax. It may also require specific breathing techniques. But yoga is generally not aerobic, like running or biking, unless it’s an intense type of yoga or you’re doing it in a heated room.


Pilates is another very popular home exercise with plenty of online resources available. This form of exercise focuses on creating flexibility, balance, and a better posture by strengthening muscles.

pilates exercise | scambee

Anyone can do Pilates because it can be modified to provide a smooth strength training program or a challenging workout, most people would have no problem with this form of exercise. It is suitable for both beginners and people who already exercise regularly. If you are a beginner, you can start with basic exercises and then, once you have mastered them, you can work on the more advanced movements.

Weight Lifting

If you are trying to bulk up then weight lifting should be part of your exercise routine. Few of us have the space for large weight lifting equipment at home but most of us have the space for smaller dumbbells and kettlebells.

weight lifting | scambee

As with the other exercises on this list, there are plenty of online resources for at-home dumbbell workouts.


Have stairs in the house or apartment building? You don’t need a fitness step to get your steps in. If there are steep steps in a public area where you live, you can use those steps too. Combining this with your jogging routine will be a great exercise!

steps exercise | scambee

Perhaps the best way to think of climbing stairs is as a more powerful way of walking. Both are good for you, but because stair climbing requires you to push your weight against gravity, its health benefits accrue much more quickly. Even when climbing stairs at a normal pace, you will burn two to three times more energy than walking on the floor at a fast pace. This added benefit is reflected in the health results.

Jump Rope

There is a reason why boxers incorporate skipping rope into their routine exercise. It is great cardio exercise, strengthens muscles in the legs and arms, and is also good for developing focus.

jump rope exercise | scambee

Skipping rope requires a little more space because you don’t want to trip over or hit things on the floor with the rope. It is also better to do it outdoors if you live in an apartment so as not to disturb the neighbors. Please visit excelsiorortho.com for more details.

Let us know in the comments what exercises you will be trying or have tried. Happy quarantining.

You Should Also Read: Lockdown Activities For Everyone.


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