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Importance of exercising during a pandemic

Last updated 4 months ago by Sarah Chebaro

Exercising should try to be more than a choice but part of your lifestyle. Sadly, Covid-19 does it again! This virus knows no limits. Some countries are in the third lockdown. Others are still stuck in their second, while the Netherlands started its first proper lockdown on the 15th of December. What does this mean for gym enthusiasts? The next 5 weeks will be home workouts or if the weather allows outside training.

To top things off it is the winter season which means flu and colds are trying to get the best of us. Now more than ever exercising is of huge importance. Having a good workout has always been beneficial to a healthy lifestyle, but during a lockdown, there are limitations not only of equipment but also the mind.  

Motivation is the biggest issue with some people. Why would anyone want to workout at home? I have to much work to do, the kids need to be taken care of or my pet is in the way are a few excuses that a lot of us tackle when it comes to working out during a lockdown. 

Body movement

In the fitness world, exercising is crucial to keep the mind and body balanced, but what makes it even more important during a global pandemic? Increasing the immune system. A few studies have been done to explain that exercising has benefits for boosting the immune system to fight off infections, this may also include COVID-19. While some experts say this virus can attack even the healthiest person, it is still a good idea to continue to exercise and generally keep safe.  

Home workouts also play a key role in preventing weight gain. Whether you are doing cardio or lifting just a few lightweight dumbbells, burning those extra calories help with the diet. Additionally, as a lot of us work from home that contributes to a sedentary life which may led to weight gain.

Exercise doesn’t always focus on the physical aspect but also helps with the mental side of things. If people continue to do home works during a lockdown it helps with reducing stress and anxiety.  Balancing the mind helps with building emotional resilience to continue getting through. 

Exercising is said to improve sleep. If you wake up multiple times in the night and have a hard time falling back asleep that may be due to the lack of exercise throughout the day. If the body gets the adequate exercising that it needs, in return, it provides the body yo relax throughout the night which also boosts the immune system. 

Exercising tips

Exercising doesn’t necessarily have to be complicating. While using a gym can really make a difference, there are so many things around the house that can be used. Body workouts are a good start to get the body moving. Some basic movements such as squats, push-ups, pullups and lunges can easily be done at home.

Upper body

man doing push up on field

Push-ups can be done in so many ways. If you are a pro then you can use a backpack and wear it to add extra weight to your body. Still, a beginner, use the edge of the bed to help you get better a better pushup form.

Pullups for men have always been easier than for women. A man develops his upper body faster than a woman. If you have a pullup bar attached to your door you can easily use that. Is it too hard? Do some negative pull-ups, which means starting from already having your chin over the bar and slowly lowering yourself down. Don’t have a pull-up bar? Use a table by sliding under it, lay on your back, place your hands at the edge of the table and lifting your chest towards the table.

Lower body


Squats can be done with some extra weights, so if you want to be challenged stuff a backpack with some books and wear it while doing squats. If you want to have more of a workout for the core carry the bag in front of you while squatting. 

Lunges are a simple workout that is effective for your glutes, hamstrings, quads and improves your hip mobility. You can do this exercise with or without weights. Want to challenge yourself? Try a Bulgarian squat.  Have one foot on a chair and the other on the floor. Slowly lunge forward keeping the back foot on the chair. The Bulgarian squat helps with balance and improving muscles around the knee.

Never stop moving

Body movement helps with a healthy lifestyle. Never stop moving! Go out for an hour walk if needed, get between 8,000 and 10,000 steps in a day. Hate running or walking? Grab your bicycle if you have one and cycle for an hour to half an hour. Remember a healthy body leads to a healthy mind and a happy life.

Check out this simple yet effecting workout called Loredo. It includs pushups, walking lunges, squats and running.

For more reading on how Exercise benefits physical and mental health in schizophrenia please click here.

Sarah Chebaro
Sarah Chebaro
Sarah Chebaro is an Architect/Graphic designer who graduated with a MSc from TU Delft. She realized she wants to delve into the Journalism world and is now pursuing that part of the creative field. She is a traveler and enjoys to start conversations to allow people to explore certain subjects that they do not normally think about. She is an athlete wanting to inspire people to get their goals and aspires to spread the truth about what is happening around us.


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