Physical Activity

General Physical Activity Information

Make sure you only exercise if you are feeling well enough. Because you are in quarantine and/or isolation, your health and wellbeing is our number one priority (as it always is). We want to make sure that you are getting plenty of rest. If you are feeling up to it, try to follow this guide to get some exercise in!

Keep in mind that people who are physically fit can still contract COVID-19. There have even been cases of young, healthy people being hospitalized from this disease.

Don’t over work yourself. While moderate physical activity supports immune function, too much intense activity, especially if you are not used to it, may have the opposite effect and suppress your immune system. Also, pick a workout plan that will keep you motivated. You don't want something that will tire yourself out to the point that you won't be productive throughout the day. Keep up to date on your homework while trying to stay healthy!

Not only will exercise help you physically, it can also help you mentally! Physical activity can help you focus, improve your mood, increase self-esteem, relieve stress, and even help fight depression. Physically, it can help you improve your sleep, strengthen your immune system, and much more! Overall, being physically active can help you manage your time through quarantine and/or isolation while providing many other benefits.

Full-Body Workout Video for your Dorm Room

Exercise CWR Class.mp4

Warm-up

Before starting a workout, it is important to warm-up in order to increase blood flow to muscles, which can help with reducing muscle soreness and lessen your risk of injury. This should be about 5-10 minutes of light activity.

Tip: Try some light, dynamic exercises rather than stretching before a workout.

  • March in place (optional: swing arms at same time)

  • Jog in place

  • Jumping jacks

    • Walking jacks (side-step instead of jumping straight up)

  • Opposite hand/toe touches

  • Butt kicks (same or opposite sides)

  • Mountain climbers

  • Jumping: forward/backward, side to side

  • Walking knee hugs

  • Arm circles: forward and backward

Free Workouts and Yoga

This website provides hundreds of free workout videos that cover all fitness levels, many of which don't require any equipment at all, making them very accessible, especially when staying in dorms.

Adriene offers free yoga sessions on YouTube, she also has a beginner playlists; Yoga For Beginners and Foundations of Yoga series. These are designed to give you the tools to build a happy, healthy at home yoga practice. If you're ready to work up a sweat, try the Yoga for Weight Loss or Total Body Yoga playlists.

Exercise Links

A few exercise videos from fitnessblender.com that require no equipment:

Disclaimer: these exercises range from medium-high difficulty, depending on the number of sets and modifications. Do not overdue or exert yourself beyond what you can handle, in order to avoid worsening your current state.

Upper body and core workout: https://www.fitnessblender.com/videos/no-equipment-upper-body-and-abs-workout-at-home-upper-body-and-core

  • ~27 min (warm-up included), medium-high difficulty, low-impact/toning, 4 groups of 3 exercises (1-2 sets)

Bodyweight upper body workout: https://www.fitnessblender.com/videos/bodyweight-upper-body-workout-at-home-upper-body-workout-for-lean-muscles

  • ~10 min (no warm-up), medium to high difficulty, strength training/low-impact/toning, 8 exercises (varying repetitions, 1-2 sets)

Abs and obliques workout: https://www.fitnessblender.com/videos/abs-and-obliques-workout-the-4-best-abs-and-obliques-exercises

  • ~8 min (no warm-up), medium-high difficulty, low impact/toning, 4 exercises (can be done in a HIIT workout).

Quick leg burn/lower body workout: https://www.fitnessblender.com/videos/quick-leg-burn-beginner-to-advanced-lower-body-workout-routine

  • ~24 min (warm-up included), medium-high difficulty, strength training/toning, 10 exercises (1 minute each)