Staying Physically Active during Quarantine


Staying active while at home can be tough, especially if you're working from home, or if you have kiddos. The World Health Organization (WHO) recommends 150 minutes of moderate-intensity physical activity a week, and we usually recommend 30-45 minutes of exercise 4-5 times per week. When you're used to hitting the gym 2-5 times a week, this can be tough to achieve at home. Here are some simple tips to stay active and healthy while in quarantine at home!


Take active breaks throughout the day. Working from home is new for most of us, so we need to learn how to balance working at home and staying active. Hopefully, most of you are doing this at work too (or at least will be when you go back). Try doing something around the house, like cleaning or a quick walk through your garden to pull weeds, or turn on some tunes and dance out all the extra energy. If you're feeling really ambitious, do some push-ups, sit-ups, and jumping jacks to really get the blood moving.


Stand between projects. If you are working from home or helping your kids learn from home, try to take time to stand throughout the day to reduce your sedentary time. Shoot to interrupt your sitting/reclining roughly every 30-minutes. You can also change up your work environment and set up a standing desk, or even convert that treadmill in the garage into a walking desk.


Take a walk. We aren't saying go on a long drive to find an extravagant place to walk, this is still quarantine. Regardless, a good walk around your neighborhood can help get some fresh air in your lungs, the blood moving, and your activity level up. Plus, I'm sure your furry friend(s) may enjoy it some too (the kiddos, maybe not as much).


Use high-volume body weight movements. Not everyone has access to weights at home, and that's alright! Use high-volume body weight movements to maintain muscle mass during quarantine. You can also use explosive movements to help maintain your strength (think Plyometrics).

Try one of our free online classes. That's right, we are offering free classes and workouts during quarantine. Check out our Facebook pages for pre-recorded and live classes (Mesa Fitness GJ and Mesa Fitness Clifton).


Your health is of upmost importance during this quarantine, but not just your health in terms of the virus. Take care of your body by staying active, eating right, and taking time to yourself to relax. We thank you for doing your part to help end the COVID-19 quarantine and hope to see you all soon!

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Grand Junction, CO 81501

970-255-1656

3229, I-70 BL

Clifton, CO 81520

970-523-4500

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