Exercise During Quarantine

By Ehren Allen, PT/Certified Orthopedic Manual Therapist

Is it important to Exercise during the Quarantine?

Quarantine is rough for those who are used to going to the gym regularly. Exercise gyms provide an atmosphere that encourages fitness, motivates people, and is also a social environment for many. Regular exercise is vital to maintain health during the current global crisis. Regular cardiovascular exercise can help to improve overall health. It also helps with managing anxiety and depression, which may be increased during quarantine.

How do I Keep Up My Fitness During the COVID-19 Pandemic?

Image of a woman resting between exercises at home.

Image of a woman resting between exercises at home.

Exercise at home requires discipline but it can be very effective.  There are things that you can do to help you stay in the routine.

  1. Get an accountability partner. Find a friend or family member who will call you or text you to make sure you are exercising.  Do the same for them!
  2. Log your exercises. There are many apps that are available to help you log your workout.  Taking the time to log the exercises can help you stay on track.
  3. Exercise at the same time every day. Daily routines can get messed up when you are stuck at home.  Exercising at the same time every day will help train your body to prepare for the workout.
  4. Set an alarm. Get out of bed at the same time you would if you were going to work.  This can help keep your sleep more consistent and help you have a better workout.
  5. Use a pedometer. A pedometer counts your steps and helps keep you accountable to maintain your activity level while quarantined.

What Exercise Equipment Should I use During the Quarantine?

If you have a stationary bike, elliptical, or treadmill at home, these are good options for exercise at home. If not, there are plenty of options for exercising without equipment. Consider exercise videos online or through apps on your phone. If this is new to you, start with basic programs and slowly work up. Some apps provide exercises that are far too advanced for a novice exerciser.

If you are safe to leave your home, a brisk walk is a nice option for exercise. Be sure to keep 6 feet between you and anyone else to maintain social distancing recommendations. 20 to 30 minutes of walking can be helpful to maintain cardiovascular fitness for a novice exerciser.

What Exercises Can I Do to Avoid Catching the Coronavirus?

Exercises cannot keep you from catching the Coronavirus. The only way to truly avoid catching it is to avoid contact with anyone who is infected. But, exercise can help to keep your immune system as strong as possible. This is important because those with weak immune systems are more susceptible. Practicing Social Distancing and consistent hand hygiene are the best ways to lower your risk of catching the Coronavirus.

How Do I Exercise During the Quarantine?

Here are some simple strength exercises that you can do in your home.  These are aimed at novice exercisers.  If you have pain or shortness of breath, stop and get cleared by your doctor before continuing.  Start with 10 repetitions and work up to 30.

  • Squats.
  • Lunges.
  • Push-ups (start with weight on the knees if needed).
  • Jumping jacks.
  • Crunches.
  • Planks (start on knees if needed) try 10 seconds.


Everyone is being affected by the Coronavirus in some way or another. Staying active and fit can help manage the stress and maintain overall health, we are all in this together!

The Jacksonville Orthopedic Institute is here for you during this public health crisis. To schedule an appointment, call JOI-2000 or click the link below.

JOI and JOI Rehab

JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.

You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.

To make appointments with JOI Rehab, please call 904-858-7045.

Book An Appointment with a JOI Physician

Book An Appointment with a JOI Physician.

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