According to the Centers for Disease Control and Prevention (CDC), it is critical to emphasize that maintaining six-feet social distancing remains important to slowing the spread of the virus, especially when out in public, even for a walk around the block. The CDC also is advising the use of simple cloth face coverings to slow the spread of the virus.
It nevertheless is possible to adhere to both the CDC guidelines and the recommendations of the Physical Activity Guidelines for Americans, which state that adults should get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity (or combination of both) each week. Additionally, the virtual program supports social wellness to engage socially without face-to-face interaction.
Chest Exercise | Elevated Pushups
Leg Exercise | Air Squats
Leg Exercises | Lunges & Rockets
- Step It Up!
Using a wall, box or sturdy chair, step-up to make yourself as tall as possible, then lower back down, all on one leg. Switch legs and repeat. Take breaks as you need them. Tip: raise the opposite arm above head on each step-up to help balance.
- Bicycle Crunches
Sit on floor with legs extended and fingers near your ears. Lift both legs, bring your right knee up and tap it with your left elbow. Switch sides bringing the left knee up to tap the right elbow. Keep switching sides as if you are pedaling a bike. How many sets can you complete?
- Push-Up Ladder
Do one push-up, stop and rest for 10 seconds. Then do 2 push-ups, stop and rest, then do 3 push-ups, stop and rest. Keep going until the 5-minute burst ends. How many rungs of the ladder can you climb? Tip: complete push-ups from your knees as needed.
- The Naturalist
Get outdoors in your yard, balcony or local park. For the entire burst, take in all your surroundings and see how many aspects of nature you can experience. Is it windy? Warm or cold? Can you hear or see any animals? What does it smell like? Notice how renewing it is to connect to nature.
Prop yourself off the ground on your elbows and toes, trying to keep the rest of your body in a straight line. Count to 30. Release. Repeat as many times as you can. Progress to planking on your hands, and eventually, adding knee to chest movement for a bonus challenge.
Taking giant, slow steps, “run” through every room in your home with your whole body in the most exaggerated slow motion speed possible.
- Dance Party
Pick a favorite dance song – or sing your own – and crank it up. Show off your coolest, silliest or wildest dance moves. Tip: Clear this one with neighbors if you live in multi-family site.
- Jump Rope
Turn on some music and grab a jump rope or use a line on the ground to hop over back and forth. Jump to the beat until time is up.