How Fitness Can Protect Against COVID

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The COVID-19 pandemic has been a challenging and frightening time for us all. It’s disrupted our daily activities and hobbies, including going to the gym or exercising in public. It may be easy to throw in the towel and just wait until your favorite group class opens back up, but now is actually the most important time to stay active. While fitness is always important for health, it can also help protect us against COVID.


Read on to learn more about the importance of fitness during the pandemic, and how you can exercise safely.

The Benefits of Exercise During COVID-19

Exercise has many benefits for our mental and physical health at all times. For example, fitness helps with:

During the pandemic where many of us are working from home and more isolated than ever before, exercise is critical for our mental health. It can help us feel energized and regulate our sleep and moods.

But aside from the mental impact of exercise, there is an important way it can help during COVID-19. Regular exercise reduces the risk of acute respiratory distress syndrome, which is one major cause of death for COVID-19 patients. The review by Zhen Yan of the University of Virginia School of Medicine estimates that 45% of those who develop ARDS will die.

Cardiovascular exercise causes our muscles to make EcSOD, an antioxidant that helps protect us against disease. Even ONE session of exercise increases the production of this antioxidant.

In light of these findings, it’s absolutely necessary to exercise during COVID-19. Exercise is great for our mental and physical health in general, but it can also help protect us against the severe respiratory disease that’s so characteristic of COVID-19.

How Much Should I Exercise?

The amount of physical activity you need depends on your health, age, and other unique needs.

The World Health Organization has a detailed list of how much physical activity you should get.

Any adults over 18 should have 150 minutes of moderate physical activity during the week, or 75 minutes of vigorous physical activity. You should also do muscle-strengthening at least 2 days a week. If you struggle with mobility, then include balance activities 3+ days a week to reduce the risk of a fall.

Exercising Safely During COVID


Exercising is very important to do at all times, especially during COVID-19. However, we should not be reckless when it comes to fitness during the pandemic. It’s still important to follow social distancing and exercise in a safe environment. Some safety precautions and tips to keep in mind include:

Ideas for Exercising During COVID-19


Whether or not your usual gym is open, it may not be the best place to exercise right now.

Either way, you will not have the same access to the classes and structure you may be used to.

But, there are still so many ways to stay active during COVID-19.


Walking is one of the easiest ways to keep active. You can walk outdoors, and even walk with a friend or family member. If you don’t live with them, make sure you stay six feet apart and wear a mask. Take long walks through the neighborhood, explore some local walking trails, or even walk inside. If the weather is too bad, you can walk around the inside of your house at a brisk


It may be one of the most dreaded forms of exercise for some, but others love it: running. Running is one of the best ways to get a tough workout in during COVID-19. Be mindful of your joints, and avoid running too often on concrete. Take a longer jog, or do a HIIT workout with interval sprints.

Biking/ Cycling

Biking is another great outdoor exercise you can do during COVID-19. If it’s something you enjoy, consider getting an indoor bike to use during the winter. Even if you have to venture to the gym, you can get a great workout in on only one machine.

Online Classes

Do you just love the group workout atmosphere and having a trainer leading the session? While it may not be possible in person, you can still enjoy the same benefits as an online group class. Join one that’s happening live or watch a pre-recorded video for a follow-along workout you can do at home.

Remote Personal Training


Working with a personal trainer is ideal for many people at every stage of fitness. A trainer can ensure you have the correct form, help you progress your workouts, and push you to do your best. The best part is that you don’t need to leave your home to get a personal training session. 

 Now, you can enjoy remote personal training.

JOC Transformation Coaches will help you take control of your physical fitness and safely exercise during COVID-19 with our remote personal training. We’ll make it easier than ever for you to stick to your goals and enjoy the body transformation you deserve. To learn more about our virtual coaching options or to get started today, contact JOC HERE.

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