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The Hub Lifestyle Support

How to stay physically active while staying inside

Whether going to the gym is part of your daily routine or you’re just starting to work out, it’s possible to build an entire fitness program at home.

Here are some of my favorite exercises that don’t need any gym equipment and can easily be modified to fit your needs.

Create your own circuit

Create a routine that makes the most sense for you as you’re balancing work, family time, and your own self-care.

Sitting or standing squats

Time: 30 to 60 seconds

Number of sets: 1 to 5

Beginner:

  • Stand in front of a chair with your feet shoulder-width apart and toes turned slightly outward
  • Keeping your core engaged, slowly squat until you are sitting in the chair
  • Stand straight up without rocking forward

Moderate:

  • Stand with your shoulder-width apart and toes turned slightly outward
  • Bend your knees, send your hips backward, and lower down until your thighs are parallel to the floor
  • Straighten slowly and repeat

Advanced:

  • Stand with your shoulder-width apart and toes turned slightly outward
  • Balance on one foot
  • Bend your knee, sending your hips backward until your thighs are parallel to the floor
  • Straighten slowly and repeat

Push-ups

Time: 30 to 60 seconds

Number of sets: 1 to 5

Beginner:

  • Stand about an arms-length away from the wall with your feet shoulder-width apart
  • Place your palms on the wall at shoulder height
  • Slowly lower yourself until your chin or chest is touching the wall
  • Lift yourself back up and repeat

Moderate:

  • Stand about an arms-length away from the counter with your feet shoulder-width apart
  • Place your palms on the counter
  • Slowly lower yourself until your chin or chest is touching the counter
  • Lift yourself back up and repeat

Advanced:

  • Get into a plank position with your palms on the ground
  • Slowly lower yourself until your elbows are at a 90-degree angle
  • Raise yourself back up and repeat

Hamstring Curls or Floor Bridges

Time: 30 to 60 seconds

Number of sets: 1 to 5

Beginner:

  • Stand with your hands on a counter and your feet slightly apart
  • Slowly bend one knee to lift your heel up behind you
  • Lower back down and repeat

Moderate:

  • Lay on the floor with your knees bent and your feet about hip-width apart
  • Slowly raise your hips off the floor
  • Lower back down and repeat

Advanced:

  • Lay on the floor with your knees bent and your feet together or with one foot in the air
  • Slowly raise your hips off the floor
  • Lower back down and repeat

High Knee Lifts or Four-Square Jumps

Time: 30 to 60 seconds

Number of sets: 1 to 5

Beginner:

  • March in place
  • Pump your arms as you march

Moderate:

  • March in place, bringing your knees level with your hips
  • Pump your arms as you march

Advanced:

  • With your feet together, jump forward, back, right, left
  • Repeat

Arm Circles

Time: 30 to 60 seconds

Number of sets: 1 to 5

Beginner:

  • Sit in a chair with your core engaged and your arms spread out at shoulder level
  • Move your arms in small forward circular motions for 15 seconds
  • Move your arms in small backward circular motions for 15 seconds

Moderate:

  • Stand with your feet shoulder width apart and your arms spread out at shoulder level
  • Move your arms in small forward circular motions for 15 seconds
  • Move your arms in small backward circular motions for 15 seconds

Advanced:

  • Stand with your feet shoulder width apart and your arms spread out at shoulder level
  • Move your arms in small forward circular motions for 30 seconds
  • Move your arms in small backward circular motions for 30 seconds

Don’t forget to stretch

Spend three to five minutes actively stretching before and/or after your workout. It’s a great way to warm up and cool down, and it can help you mentally transition into and out of your workout.

Cat Cow Stretch

Beginner:

  • Sit in a chair with your back straight and eyes forward
  • Arch your back and stretch your head back, hold for 5 seconds
  • Return to your neutral position
  • Pull your belly button into your spine and bring your head down to your chest, hold for five seconds
  • Return to your neutral position
  • Repeat

Moderate:

  • Stand with your knees slightly bent with your hands on your thighs and eyes forward
  • Arch your back and stretch your head back, hold for 5 seconds
  • Return to your neutral position
  • Pull your belly button into your spine and bring your head down to your chest, hold for five seconds
  • Return to your neutral position
  • Repeat

Advanced:

  • Get onto your hands and knees with your knees shoulder width apart
  • Arch your back and stretch your head back, hold for 5 seconds
  • Return to your neutral position
  • Pull your belly button into your spine and bring your head down to your chest, hold for five seconds
  • Return to your neutral position
  • Repeat

Ankle Rotation

  • Stand with both feet on the floor
  • Raise your right foot so only the toes are on the floor
  • Gently roll your right ankle right than left
  • Lower your foot and repeat on the left side

Knee Rotation and Bends

  • Stand with both feet on the floor
  • Bend at knees
  • Gently roll or rotate knee in a circular motion to the right than left
  • Gently bend and straighten at knees

Hip Rotation

  • Stand in a wide stance with your hands on your hips
  • Rotate your upper body in a circular motion, reversing direction halfway through
  • Bend your knees slightly and hinge forward and backward from the hips

Leg Swings

  • Stand with your hands on your hips
  • Lift one leg slightly off the ground
  • Swing your leg forward and backward like a pendulum 3-5 times
  • Switch legs

Upper Body Mobility

  • Stand with one foot slightly forward and one foot slightly back
  • Bend your front leg
  • Swing one arm at the shoulder join in a circle
  • Allow your torso to follow the rotation of your arm
  • Reverse the rotation
  • Switch your feet placement and rotate the other arm

Get creative with staying active

If you’re working from home, you can use the time you would have spent commuting to work to work out. If you have kids at home, set up a P.E. class and walk them through the exercises too! You don’t have to set aside a whole hour out of your day but can find moments throughout your day to get moving!

Need help sticking to your exercise goals?

Read about three strategies you can use to help meet your goals.

Read More
About Heidi Beer, NBHWC
Heidi Beer is a health coach at Vivacity Care Center and recently moved to Spokane from Alaska. Heidi is always striving to help patients learn, grow, and lead a healthy lifestyle. With a background in exercise science, fitness, and athletic coaching, she became a health and wellness coach over 13 years ago.