April 17, 2021
woman doing exercise at home

How to Stay Fit and Active at Home During Lock down

Hello loyal readers of my blog, this time I will advise you on methods to stay fit and active when at home. The current Covid-19 pandemic situation also requires you to stay at home and keep your social distance.

Spending more time at home does not mean you can become lazy and bored. You certainly have to do a physical activity so that your body is fit and healthy. Through this blog, we will give advice that you can try at home.

Caring for mental health.

This information is quite important for you, besides that we must always be fit at home, taking care of your mental condition is also important to avoid stress and depression.

You know that stress is the body’s response to environmental changes, whether in the form of physical, mental, or emotional responses. This reaction is known as “Fighting or Flying” which causes an increase in heart rate, faster breathing, muscle tension, and increased blood pressure, as reported in a 2014 study in the United States that explained psychological stress and heart damage.

So, you have to do positive activities and maintain mental health properly, to reduce the burden of stress at home, you can do things like read books, eat healthy food, do light activities at home, play with family, yoga, and exercise. 

Regular Exercise

There are many types of workouts and routines that you can try that do not require a lot of money and space, but it is very effective to get fit and active.

According to Ben Lucas as a fitness instructor and also a former Australian athlete, the important thing to do to maintain health during the quarantine period is to continue to do physical activities.

Several types of exercise can help you get a fit and active body while at home, among others.

Do Yoga

Yoga is also referred to as exercise because its activity works on all nervous and cardiovascular systems. Besides yoga is a sport that makes inner peace and harmony between physical, mental, and spiritual.

You just do it every morning for 15 minutes to 30 minutes.

yoga is not difficult, you can do it alone or with family. Many types of yoga movements that you can try as below:

  • Tadasana, yoga movements are most suitable for beginners.
  • Pavanamuktasana, the most relaxing yoga movement, can lie down while sleeping on a bed.
  • Bhujangasana, yoga with 3 benefits at once.
  • Dhanurasana, the position of the “boat” that effectively burns fat in the stomach.
  • Padahastasana, yoga that makes you slim and smart at the same time.

Several studies have explained the benefits of yoga, such as research from Harvard Health Publication which states that regular yoga every week can reduce pain in the lower back and research from the Yoga Biomedical Trust in London states that 94 percent of survey participants who regularly do yoga in the morning can correctly controlling their anxiety problems.

Try Gymnastics

Gymnastics is a physical activity that involves motor functions in your body, thus making you more fit and active.

There are many gymnastic models to choose from, such as aerobic gymnastics models, artistic gymnastics models, acrobatic gymnastics models, sporty rhythmic gymnastics models, and general gymnastic models.

This exercise you can do every morning at home and with your partner or family.

The benefits of exercise are good for your skin and physically even very good for your brain and motor memory. And this activity can be done easily and simply, and if you are a beginner, you can follow a video tutorial that does a lot of gymnastics with YouTube. This exercise can be done every morning for 10 to 30 minutes.

Skipping rope

You can do skipping rope alone every morning. This exercise is very useful for developing maximum muscle strength in a short time and skipping rope included in the plyometric sports group.

Besides making your body fit and active, this exercise is also useful for toning your abdominal and thigh muscles, and improving heart health because the high jump rope intensity makes this exercise included in the Interval High-intensity Training (HIIT), and can reduce fat stomach without going on a diet.

Besides skipping rope is also one sport that is suitable for you who want to lose weight, only by skipping rope in 10 minutes is estimated to burn 100 calories.

Push-ups and sit-ups

For those of you who feel overweight because you do not do any activity because it is too boring at home, and do not want to bother exercising. we have a good suggestion for you, which is to do regular sit-ups & push-ups.

This type of exercise can reduce fat and increase muscle mass in the stomach and chest, maintain posture, and burn calories in the body.

Besides being beneficial for maintaining your body’s fitness, the positive impact of this exercise on health can help reduce the risk of cardiovascular disease, diabetes mellitus, obesity, and so on.

Weight lifting

This type of sport is quite loved by men, especially those who want to always look masculine and muscular. When at home, you certainly want to always look fit and muscular, you can do this by lifting barbells to tighten your muscles and burn more calories.

Do we have to go to the gym? You just take it easy, just do it inside the house and for those who don’t have tools like barbells, you only need to use tools available at home such as 5 liters of gallons of water or small sacks as an alternative barbell.

Physical Activities with family

Besides exercising, there are other ways that you can make your body fit and active, which is to do activities with your beloved family.

There are many alternative activities that you can do with your family, including:

  • – Hula hoop
  • – dance
  • playing games
  • cooking together
  • taking care of pets
  • exercise together

This article is expected to help support you to stay fit and active in your activities at home. And if this article is very useful, please share it with your family and friends.


I am an ultra runner and a hiker. Love being in the out doors. When I'm not working on front on my laptop, you'll definitely see me outdoors.

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