Fitness During -The COVID-19 pandemic has changed nearly every aspect of our lives. From how we work to how we interact with others, everything feels different. One thing that’s also shifted is how we take care of our bodies and maintain our physical fitness. At first, I felt trapped inside, confused about what to do besides working from behind a computer screen. But then, I realized—there was no reason not to stay active and stay healthy, even while at home.
So, let’s talk about five exercises I tried during the pandemic that truly helped me stay fit, feel more energetic, and even reduce the stress that came with all the uncertainty.
Sports That Can Improve Your Fitness During the Pandemic
1. Jogging or Running Outdoors
At the beginning of the pandemic, like many people, I preferred staying indoors. But after a few months, I started feeling the pressure. Everything seemed so limited, even just walking out of the house. Then, I decided to give jogging outside a try. Honestly, it was something I had always wanted to do, but I would always make excuses or feel too busy. However, after I gave it a go, I felt like I had unlocked a sense of freedom for my body.
Jogging outdoors isn’t just about physical exercise—it’s also about mental health. The fresh air, changing scenery, and sounds of nature provide a calmness I couldn’t find indoors. Plus, running has numerous benefits: it builds stamina, strengthens leg muscles, and lowers the risk of heart disease. If you’re just starting, I recommend taking it slow—there’s no rush. Try running for 30 minutes every other day and gradually increase your distance.
And don’t forget to wear comfortable shoes. I experienced some foot pain after a few jogs, but once I found the right pair of shoes, everything improved.
2. Yoga: Relaxation and Flexibility
Yoga is another exercise I relied on heavily during the pandemic. It might sound cliché, but I came to realize that yoga is more than just stretching. For me, yoga became a mental workout that really helped me maintain calm during a time filled with uncertainty. The anxiety and stress were high, and yoga provided an escape.
I started with following YouTube tutorials, and I was surprised at how beneficial it was. Practicing yoga at home gave me time to focus on myself, relieve tension, and improve my body’s flexibility. My favorite poses are the downward dog and child’s pose—they’re so refreshing after sitting at a desk for hours.
Yoga is also super flexible—you can do it anytime, even if you only have 15 to 20 minutes. No fancy equipment is needed, just a yoga mat or any carpet you have at home. I also noticed that practicing yoga regularly made me more aware of my body, calmer, and of course, fitter. If you’re just starting, begin with beginner classes and gradually challenge yourself.
3. Walking: A Simple Activity with Big Benefits
Walking, while it may seem simple, is an exercise I highly recommend. Many people, myself included, often overlook the benefits of walking just because we’re so focused on more intense workouts. But during the pandemic, I realized that walking can be one of the best ways to stay active without requiring strenuous exercise.
At first, I just walked around the neighborhood, but over time, I began to enjoy those morning walks with a cup of coffee in hand. Walking boosts circulation, improves posture, and even helps reduce stress. I set a goal to hit 10,000 steps a day, and although it seemed challenging at first, I felt healthier and more active after sticking to it.
My tip for you: create a daily routine. Every morning, I would take a walk while listening to a podcast or just enjoying the peacefulness of the morning. It helped me start my day on a positive note.
4. HIIT (High-Intensity Interval Training): Quick Workouts with Maximum Results
During the pandemic, I also tried something more intense—HIIT. Before the pandemic, I thought HIIT was too hard for me. But after a few months of being at home, I grew bored with my usual workout routine and wanted to try something that would give me faster results.
And honestly, I was surprised by how effective HIIT is! In under 30 minutes, I could burn a lot of calories. HIIT involves short bursts of intense exercise followed by brief periods of rest. Although I was tired at first, I started noticing results: my body felt firmer, my metabolism sped up, and my muscles became stronger.
What I learned is that HIIT is perfect for people who don’t have much time. You can do it at home with just a mat and maybe a few simple pieces of equipment, like dumbbells. Some basic moves, like jumping jacks, squat jumps, burpees, and mountain climbers, really get your body working hard. At first, I struggled, but over time, my body got used to it.
5. Cycling: Exploring and Enjoying the Outdoors
Cycling is another activity I took up during the pandemic, and I immediately fell in love with it. I used to cycle occasionally, but once I had more time at home, I realized that cycling could be a fun way to stay active and explore. I started by cycling around my neighborhood and then ventured on longer rides through the city.
Cycling isn’t just a fun way to stay active, it also has tons of benefits. It improves cardiovascular health, strengthens leg muscles, and improves balance. If you’re looking for a low-impact yet effective workout, cycling is a great choice.
One thing I did learn, though, is the importance of keeping your bike in good shape. I had a flat tire once while I was far from home, and it was pretty frustrating. So, make sure to check your bike regularly before heading out for a long ride.
This pandemic has definitely brought new challenges for many of us, especially when it comes to staying fit. However, I’ve learned that there are plenty of ways to stay active even when you’re stuck at home. Whether it’s jogging outside, practicing yoga, walking, trying HIIT, or cycling, the key is to find a workout that fits into your lifestyle. Remember, it’s not just about working out hard, it’s about staying consistent and making it part of your routine.
So, what will you try? Don’t worry if it’s tough at first—I went through that too! The important thing is to start and keep pushing to become the best version of yourself, even if the pandemic has forced us to adapt in new ways.
