Actively Quarantining

student studying alone

The health benefits of daily exercise are innumerable!  Studies have linked regular physical activity with improving brain health, weight management, reducing the risk of disease, strengthening bones and muscles, and improving one’s ability to do everyday activities.[1] Some benefits can be seen immediately, such as enhancing sleep quality, boosting cognition, and reducing feelings of anxiety.[2] That is not to mention the long-term benefits of sustained physical activity; Indeed, maintaining your physical health can even make you a better student.[3] The Centers for Disease Control recommends that the average adult participate in “at least 150 minutes a week of moderate intensity activity such as brisk walking”.[4]

While the quarantine has eliminated the possibility of hitting the gym, there are many ways you can keep fit from home. Rutgers Recreation is now offering free classes that you can stream live via Facebook and Instagram from now until April 30th.

You can also check out yoga with Adriene, who does a 30-day challenge series on Youtube that is beginner friendly. A study has indicated that practicing yoga twice a week for a total of 180 minutes can lead to greater muscle strength, endurance, flexibility, and cardio-respiratory fitness.[5] For more on the meditative aspect of yoga, please refer to earlier coaching blog posts.

Yoga Infographic

Don’t forget that fitness can take any shape or form! That could be shooting hoops, walking the dog, doing strenuous shores, and more. One fun way to get moving is to dance. An option is to follow along with an instructor, or you could bop along to a k-pop dance-along cover.

If nothing else, going for a brisk walk can be a great way to get fresh air and see beyond your own four walls. Be sure to maintain at least 6 feet apart from other walkers!

You can also use the U.S. Department of Health and Human Services website Move Your Way  to create a personalized fitness plan. They include a variety of ways to get moving, some that you might not even have considered!


*Moderate physical activity is safe for most people. But if you have a chronic health condition or other symptoms, you should check with your doctor to determine what types of exercise are best for you. Check to see if your doctor is offering virtual appointments.