Exercising at Home During Coronavirus (COVID-19) Quarantine: How to Gain Without the Pain & Stay Injury Free Fitness

Exercise is more important than ever, but so is keeping avoidable injuries at bay. How can we ensure our at-home workouts are safe in the short and long term? 

Makeshift home gyms, the new norm (by necessity) and virtual classes (with little or no guidance from fitness pros), mean more people are experiencing injuries from their home-bound workouts. This is a time when we don’t want (or can’t risk) seeking medical attention.

Small tweaks to how and where we work out in our homes can keep those aches and pains from causing bigger problems down the road. Here are tips for keeping your body free from injury while working out at home during the pandemic:

• Mix It Up: Try and incorporate some stretching and yoga into your workout routines to give big muscles a restorative break. Rest days are important too. When we push too hard, that’s when injuries happen.

• The Floor Conundrum: Many of us are working out on concrete basement floors or on hardwood. A simple exercise mat can help avoid long-term joint aches and pains.

• Listen to your Body: You may be determined to finish that YouTube workout but it’s important to pay attention to the clues your body is giving you. That cramp or tightness could be a sign of a more serious injury.

• Don’t Forget About Footwear: Protecting our feet and supporting our knees with good shoes is critical. You should replace your running shoes every four to six months.

• Slow Down: With so many free resources online, it's tempting to try a new workout and dive right in, but the beauty of online classes is you can hit the pause button to get your form right. Building good habits in the long term will help avoid injuries in the short term.

• If You Are Experiencing Nagging Health Issues, Call Your Physician: As we focus on COVID-19 and sheltering in place, many of us are fending for ourselves when it comes to self-diagnosis and treatment. We are waiting it out and, in some cases, toughing it out. Please keep in mind that waiting can backfire when you're dealing with certain conditions like back problems. If you’re concerned about your health, don’t wait, contact your physician.

The information on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information provided through this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider.

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