How to Stay Active While Staying Home?
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Stay Home but Stay Active

Published on Apr 09, 2020 and last reviewed on Dec 19, 2022   -  4 min read


There are different ways to be physically active throughout the day, even if one has to sneak in movement whenever possible.

Stay Home but Stay Active


While we all can appreciate the significance of keeping active for our physical, mental, and emotional well-being, this can be easier said than done. Fortunately, there are several ways to be physically active throughout the day, even if one has to sneak in movement whenever possible. World health organization (WHO) suggests 150 minutes of moderate-intensity or 75 minutes of intense physical activity per week or a combination of both. These recommendations can still be accomplished at home, with no special equipment and limited space. Now let us read some tips on staying active and reducing sedentary behavior at home.

How Does Physical Inactivity Affect the Body?

Physical inactivity is one of the risk factors for cardiovascular disease and other conditions:

What Are the Simple Ways to Stay Active While Stuck at Home?

Here are eight simple ways to indulge in more activity in a day.

  • Yoga and Meditation: What better way to meditate than by doing yoga? It has the following benefits:

  • Soothes the mind.

  • Fills the mind with positive thoughts and energy.

  • Helps you relax yet be spiritual.

  • Helps appreciate yourself, the beauty of life, and the beauty of others around you.

  • Helps you hear the inner voice and listen to it.

  • Helps you to focus on the needs felt by your soul.

  • Spend an hour daily doing yoga and meditation to see the difference.

  • Regular Exercise: Choose a good workout routine that one can do at home. Schedule planned workouts. Even 10 minutes at a time, two to three times a day, adds up. Exercising regularly helps lower the risk of stroke, heart disease, type 2 diabetes, various cancers, and obesity. Additionally, it has been shown to relieve anxiety and depression and reduce the chances of dementia. The following exercises can be included in the workout routine.

  • Push-ups.

  • Biceps and triceps curls.

  • Contralateral limb raises.

  • Bent knee push-ups.

  • Crunches.

  • Push up with single-leg raises.

  • Planks.

  • Reverse crunches.

  • Cobra.

  • Squats.

  • Forward lunges.

  • Glute lunges.

  • Hip rotations.

  • Single leg stand.

  • Calf raises.

  • Skipping rope.

  • Running on the treadmill.

  • Spot jogging.

  • Neck exercises.

  • Healthy Diet: Avoid excess carbohydrates, cholesterol, and oils. Try getting a hold of fresh fruits and fibrous vegetables. Drink enough water to keep oneself well-hydrated.

  • Avoid eating fatty and fried foods. Get assistance from a dietician to get a diet plan based on health goals during difficult times. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, pregnant and breastfeeding women, or for other health reasons. Take adequate care while preparing the diet of the elderly by including lots of fresh fruits and vegetables in their daily diet. Avoid tinned and canned items as much as possible unless there is no other option.

  • Household Activities: Doing domestic chores such as cleaning, sweeping, scrubbing, and gardening is another means to stay active at home. A 150-pound person can easily burn 85 calories per half hour through light cleaning, while vigorous cleaning helps burn 102 calories in 30 minutes.

  • TV Hours: Fix TV hours and take frequent breaks. Regularly check the posture while watching TV or working on the laptop. For example, stand up once in a while and stretch a few times every hour while watching TV.

  • Dance and Music: Tune on your favorite track and let your body loose. Dance for a few minutes every couple of hours. Dancing is the big calorie burner, zapping more than 200 calories every half-hour on the floor.

  • Walk: Walking is one of the easiest and most convenient activities for staying active without going to the gym. To burn calories, one must walk faster and dedicate more time to each walk. For example, stand or walk around the home while speaking instead of sitting down if attending a call. If going outside to walk or exercise, maintain at least a 1-meter distance from other people.

  • Hobbies: Take up a new active hobby, such as jogging, cycling, or painting. Engaging in a hobby is the best way to while away time. It brings you immense peace of mind with calmness and positivity. Also, take benefit of the wealth of online classes. Many of these are free and can be easily found on the internet.

  • Stand Up: Reduce sedentary behavior by standing up whenever possible. Avoid sitting and reclining time by standing every 30 minutes. Sitting for a longer period can cause back pain and poor posture. Standing can be a great way to combat these adverse effects. Researchers estimate that standing burns 50 % more calories than sitting, so a 155-pound individual can burn an extra 50 calories within an hour just by getting on their feet.


The best thing one can do while at home is to keep moving. No gym or expensive equipment is required. Instead, there are easy ways to put more activity into a day. Physical activity and relaxation exercises can help reduce stress and anxiety, strengthen the immune system, and keep oneself strong and healthy. Activity can be a conventional exercise if one has the equipment, but any kind or amount of movement will be worthwhile.

Frequently Asked Questions


How to Stay Active When One Is Inside the House?

One can walk outside or move around the house, so walking is the greatest way to get one's body active. Other ways to stay active include
- Stretching.
- Finding workouts by watching youtube videos.
- Doing yoga


Can One Be Active With Outside People Who Do Not Belong in Their House?

One can limit their social interactions whenever possible and can be at home always if feeling sick. One of the safest ways to stay active is to stick with the members of one's own household or can be alone. One can avoid the busy areas that can make it harder to keep a distance from others.


What Is Called Staying Active?

Staying active is making the most of the day by having a healthy diet, exercising regularly, and taking responsibility for the choices that one can make, whether mental, social, or physical.


Can One Moving Around the House Be Considered an Exercise?

Moving around the house involves doing different works such as carrying the laundry up and down stairs, Squatting as one load or unloading the dishes, and vacuuming the aerobic and strength activities that can be counted as exercises.


For How Many Hours Can One Be Physically Inactive?

One is considered physically inactive when one does not even get at least 30 minutes of moderate-intensity exercise on most, not all, days of the week.


Can One Be Mentally Active for the Whole Day?

Mental fitness is keeping the brain and emotional health in good shape. This does not mean that one is trying for brain Olympics or having an intelligent quotient test. This refers to a series of exercises that helps in slowing down.


How Long Can Adults Maintain Physical Activity?

As a general goal, at least 30 mins of moderate physical activity every day daily. If one wants to lose weight, maintain weight loss, or meet specific fitness goals, one may need to exercise more.


What Are Examples of an Active Lifestyle?

Below are some examples of active lifestyles.
- Going for a walk.
- Walking.
- Jogging.  
- Swimming.
- Bicycling. 
- Dancing and
- Climbing stairs.
- Running. 
- Doing the household chores. 
- Taking the stairs instead of the elevator. 
- By playing at the park.


Is Walking Daily Sufficient as Exercise?

Walking is good as any other form of exercise. Daily brisk walking can help one live a healthier life. Regular brisk walking can help in maintaining a healthy weight and losing body fat. Prevent or manage various conditions, that includes heart disease, stroke, high blood pressure, and type 2 diabetes.


What Can Stimulate the Brain Most?

Factors that generate neurogenesis include:
- The brain exercises.
- One can build with the vocabulary.
- By enjoying daily counts or crosswords.
- Learning new skills.
- By following calorie restrictions.

Last reviewed at:
19 Dec 2022  -  4 min read




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