Six Ways To Stay Fit To Impact Your Health

By Justin Dominick, Senior Director, Fitness & Wellness, Rosenbloom Owings Mills JCC

Staying at home for an extended period of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on your health, well-being and quality of life.

Self-quarantine can also cause additional stress and challenge your mental health. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during these uncertain times.

Daily bouts of physical activity can be achieved at home, with no special equipment and with limited space. The following are some tips on how to stay active and reduce sedentary behavior while at home in self-quarantine:


Take short activity breaks during the day. I like to think of these as movement snacks. Short bouts of physical activity add up over the course of the week. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.


Relax. Meditation and deep breaths can help you remain calm. With all the uncertainty we are facing right now meditation is one of the best tools to help keep us grounded and to help keep stress and anxiety levels in check. It doesn’t need to be complicated just find a quiet spot and give yourself a few minutes. Click here for a yoga class


Stand up. Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting time every 30 minutes. Consider setting up a standing desk by using a high table or stacking a pile of books or other materials. When partaking in sedentary leisure time activities prioritize ones that are cognitively stimulating, such as reading, board games and puzzles.


Follow an online exercise class. Take advantage of the JCC’s virtual exercise classes. They are free and can be found at


Walk. Even in small spaces, walking around or walking in place, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain proper social distancing protocols.


Eat Well. It is important to remember to eat healthily and stay hydrated. Ensure plenty of fresh fruits and vegetables and avoid highly processed items. Poor nutrition can increase feelings of stress, anxiety, loneliness and depression. Proper nutrition along with the other recommendations below will go a long way in supporting your immune system.

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