Bouncing Back Stronger

Bouncing Back

Giving yourself an active boost in the new normal

By: Aiya Rodjel, Senior Editorial Associate

Maintaining a healthy lifestyle with good sleeping patterns, balanced meals, and regular exercise along with our other responsibilities is a tough challenge in itself. Enter the novel Coronavirus Disease (COVID-19) and its repercussions, and maintaining a regular fitness routine may not be everyone’s top priority, and that is okay.

With fitness establishments closed and limited mobility options, it’s perfectly acceptable to have lost track of your fitness goals. Now that we’re transitioning into the ‘new normal’ and as movement restrictions ease up, it’s the perfect time to get back on track. Here are some tips and tricks for a stronger and fitter post-ECQ version of yourself:

Go outside if you can. Now that selected outdoor exercises are allowed as per the Inter-Agency Task Force’s (IATF) General Community Quarantine guidelines, you can engage in non-contact sports and exercises such as jogging, swimming, and even skateboarding provided that you follow minimum health standards. Not only would you get your sweat done, you’d also reap benefits from the sunshine and fresh air.

“Sneak” in movement into your routine. As per mental health and wellness website, HelpGuide, you should try to think of physical activity as a lifestyle choice, rather than as a designated event. Household chores can be turned into exercise when done at a brisk pace. You can also squeeze in some squats or crunches between commercial breaks of your favorite TV show. Think of it as a fun challenge, and these little tweaks will lead to results. 

Get creative with what you have. You don’t need fancy gym equipment to get in a good workout. Boston-based personal trainer Amanda Brabec suggests getting creative with things you already own. Use wine or water bottles for weights, dish towels for sliders (for exercises like lunges and mountain climbers) or a sturdy chair for step-ups.

Take advantage of free virtual workout classes. A silver lining from this pandemic is that many fitness companies are offering free virtual classes and resources you can access any time anywhere. Nike now offers their Nike Training Club Premium service for free, with nearly 200 streaming workouts and tips from Nike’s own experts. Many gyms and fitness establishments also offer free workout classes via Facebook live video and Zoom.  

Just dance.  According to the Rush University Medical Center, a 150lbs person can burn 95 calories dancing for just 15 minutes — that’s four to five songs — and it’s one of the greatest (and most enjoyable) stress-relieving activities. While you’re spending more time at home, might as well bust a move, and have some fun. 

Aside from achieving your #bodygoals, regular physical activity will bring remarkable changes to your metabolism, your heart, and your spirits. As former Mr. Olympia and actor Arnold Schwarzenegger once said, “You can have results or excuses, but not both.” So let’s get moving!

What are you doing to keep fit while in quarantine? Share your fitness advice with us at

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