There are different types of exercise that you can try to help stay active during the COVID-19 pandemic. No matter what kind of physical activity you choose to do, you’ll benefit by improving your health and reducing quarantine stress.

Aerobic exercise, also known as cardio, is continuous physical activity that increases your heart and breathing rates, and helps to improve the function of your heart. Examples of aerobic exercise include walking, jogging, swimming, and cycling.

Aerobic exercise also varies in intensity. With moderate-intensity exercise, you should still be able to talk even though your heart and breathing rates are higher than normal. Brisk walking and bike riding are some examples of moderate-intensity exercise. With vigorous-intensity exercise, you should not be able to talk without needing to catch your breath. Vigorous-intensity exercise includes jogging, swimming, and cross-country skiing.

Resistance and weight-bearing exercises are repetitive movements using weight and gravity as a source of resistance to strengthen your muscles and bones. Examples of resistance exercises are those that use your own bodyweight, weights, or resistance bands. Weight-bearing exercises include walking, hiking, climbing stairs, jumping, or dancing.

How much exercise is enough? It depends on your age.

Age Group

Recommended Physical Activity

1 year and under

  • Engage your infant in various floor-based physical activities several times per day
  • If your infant is not yet mobile, try to include at least 30 minutes of physical activity on their tummy each day

1 to 2 years old

  • At least 180 minutes of physical activity throughout the day, regardless of the exercise intensity

3 to 4 years old

  • At least 180 minutes of physical activity daily, where at least 60 minutes is energetic play

5 to 17 years old

  • At least 60 minutes of moderate- to vigorous-intensity aerobic exercise daily
  • For at least three days per week, include vigorous-intensity aerobic exercise, as well as muscle- and bone-building exercises

18 to 64 years old

  • At least 150 minutes of moderate- to vigorous-intensity aerobic exercise throughout the week, with each session lasting 10 minutes or more
  • For at least two days per week, include exercises that involve major muscle groups to build muscle and bone

65 years old or older

  • At least 150 minutes of moderate- to vigorous-intensity aerobic exercise throughout the week, with each session lasting 10 minutes or more
  • For at least two days per week, include exercises that involve major muscle groups to build muscle and bone
  • If you have poor mobility, include exercises that improve balance and prevent falls for at least three days per week

All material copyright MediResource Inc. 1996 – 2022. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Staying-Active-During-COVID-19

Should you exercise outside during the COVID-19 pandemic?

You may be wondering if it’s okay to go outside to exercise during the COVID-19 pandemic. Fortunately, as long as you are not required to self-isolate and can maintain physical distancing, you can go outside for a breath of fresh air and to exercise.

To keep yourself and others safe, you should not exercise in public spaces if you:

  • have returned from travel outside of Canada and were required to self-quarantine.
  • have symptoms of COVID-19, regardless of the severity.
  • have been in close contact with a confirmed or suspected COVID-19 case.
  • are considered to be at high-risk of complications from COVID-19, such as:
    • older adults
    • individuals who are immunocompromised
    • individuals with underlying medical conditions

Remember to wash your hands after exercising outside!

All material copyright MediResource Inc. 1996 – 2022. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Staying-Active-During-COVID-19

Exercising in public indoor and outdoor spaces

Want to go back to the gym or playground? Here are some ways to stay safe while doing so.

  • Allow others to pass, or walk around them swiftly and politely on sidewalks.
  • Avoid sharing equipment or toys with people outside of your household.
  • Bring alcohol-based hand sanitizer containing at least 60% alcohol for times when you don’t have access to soap and water.
  • Maintain physical distancing when swimming in public pools.
  • Bring your own drinking water to avoid public drinking fountains.
  • Check your local public health guidelines and indoor fitness centre regulations about wearing a face mask while exercising within recreational facilities. You should continue to maintain physical distancing and practice good hand hygiene as protective measures when exercising.
  • If the playground is busy, try going another time when there are less people.
  • Keep at least 2 metres apart from non-household members.
  • Pick a quiet route or go outside at a time of day when it is less likely to be crowded.
  • Practice good hand hygiene and avoid touching your face, eyes, nose and mouth, especially after touching public gym or park equipment.
  • Space yourself out from other people as much as possible when you are moving at a fast pace (i.e., running, cycling).
  • Indoor facilities used for sports and recreational fitness activities may require proof of COVID-19 vaccination. While becoming vaccinated will protect you from complications from the virus, it is important to continue following public health recommendations.

All material copyright MediResource Inc. 1996 – 2022. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Staying-Active-During-COVID-19

Indoor and outdoor activities

It may take some creativity, but here are some other things you can do to stay active during COVID-19:

  • Dance to music
  • Do household chores (i.e., cleaning, gardening)
  • Follow online exercise classes
  • Go for a walk, run, hike, or bike ride
  • Play low-contact recreational sports that permit physical distancing (i.e., tennis, golf)
  • Play with your children or pets
  • Stand up and stretch after every 30 minutes of sitting

All material copyright MediResource Inc. 1996 – 2022. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Staying-Active-During-COVID-19