How to Be Physically Active While Social Distancing

Getting physical activity can be a challenge while staying at home. However, it’s possible—and important—to be physically active while social distancing. Physical activity reduces blood pressure and anxiety and helps you sleep better. It can also help to improve mood and energy level.

mother and daughter stretching

Children aged 3 to 5 years need physical activity throughout the day, every day for growth and development. Children and adolescents aged 6 to 17 years need at least 60 minutes of moderate-to-vigorous intensity physical activity daily. Adults need 150 minutes a week of moderate intensity activity such as brisk walking for health benefits. Regardless of your age, some physical activity is better than none.

Here are ideas for staying active close to home:

  • Engage in active family play time. Any game that gets everyone up and moving counts!
  • Catch up on household chores such as cleaning out the closet. Vacuuming is also a physical activity.
  • Get outside. Mow the grass, go for a walk, or take a bike ride. Remember to maintain a safe distance between yourself and other active neighbors.
  • Make television watching more active by doing jumping jacks or push-ups during the commercials.

See more information about the health benefits of physical activity and how much physical activity you need.

Physical Activity Breaks
Physical Activity Breaks for the Workplace

Physical Activity Breaks for the Workplacepdf icon [PDF-1.24MB] is a resource guide to help integrate physical activity into the workday. Many of the concepts can be used at home, including the following:

Move Your WaySM

Move Your WaySM is a physical activity campaign from the US Department of Health and Human Services to promote the Physical Activity Guidelines for Americans, 2nd editionexternal icon. The following resources from Move Your WaySM offer several suggestions that can be used or adapted for social distancing.

Move Your WaySM: Tips for Getting Active Indoors

Move Your WaySM: Tips for Busy Days