Staying active at home during COVID-19
heartfoundation.org.au|Helpline 13 11 12

Staying active at home during COVID-19

Physical activity and COVID-19 FAQ

Why is physical activity good for heart health? 

Physical activity plays an important role in improving your heart health. 

Meeting Australia’s physical activity guidelines can: 

  • reduce heart disease risk by as much as 35%  
  • reduce high blood pressure, help manage blood cholesterol and help you maintain a healthy weight 
  • reduce risk of developing Type 2 diabetes and a number of cancers 

Is physical activity good for my mental health?  

  • For some people, spending more time at home or alone during COVID-19 could lead to feelings of stress or isolation  
  • Participating in physical activity is good for mental and social health, and reduces feelings of depression and anxiety 
  • When ‘physical distancing’ is a requirement, it’s important to remember the benefit of connecting with friends, family and colleagues, to ask for help and offer help to others 

How is physical activity relevant to COVID-19? 

  • While there is no existing research on exercise and people with COVID-19, we know that moderate physical activity, like walking, which uses major muscle groups, can improve the way your immune system works and reduce inflammation.  
  • Walking and other moderate physical activity can help to fight the impacts of infection and maintain quality of life 

How much physical activity do I need to do for my health? 

  • Any physical activity is better than none 
  • Try to move in as many ways as you can through the day.  
  • Build up to over 30 minutes every day  
  • How do you know if you are walking quickly enough to benefit your health? If your breath comes out as a puff, but you can still have a conversation, you are walking at a pace that will boost your heart health 

How do we stay active when we are in self-isolation, in quarantine or working from home?  

The Coronavirus is disrupting our chances to be active. We can still find ways to move more and sit less. 

Moving about

  • Catch up on gardening 
  • Use YouTube to find you’re a favourite home workout. Remember to choose one that suits your fitness level 
  • Declutter your home and give unneeded items to charity 
  • Paint a room or restore a tired piece of furniture 
  • Get the rusty bike/s from the shed, restore them  and go for a ride 
  • Brush up on your golf putting skills and score your own hole in one 
  • Play your favourite music and turn your living room into a dance floor  
  • If you have an activity tracker, keep track of your steps though your day. Aim to take 10,000 a day, and consider a challenge between your friends and family 

Building strength

Muscle strengthening exercises are also important for good health. We recommend you do these activities at least 2 days each week.

  • Water bottle weight workout - Fill a water bottle, milk carton or similar with water and do some light lifting  
  • Use a wall or chair to do some resistance exercises  
  • Create your own fitness routine by mixing yoga, step ups, push-ups, sit-ups, weight lifting, lunges, calf raises and half squats 

Sitting less

  • Avoid sitting for long periods. Break up your day by moving around the house  
  • Use time on the phone to stand or walk around the house as you talk  
  • Set timers/reminders to get up and move  
  • Do some exercises in the TV ad breaks  

How do I keep the kids and my family moving?  

Children aged 5 to17 need a minimum of one hour a day of moderate physical activity. Just remember for them, more is better. Also limit their sedentary recreational screen time to no more than two hours per day. 

Here are some tips to keep children and teenagers moving: 

  • Encourage any activity that makes kids ‘huff and puff’. Remember to make it fun, that’s always a bonus!  
  • Take it outside by playing garden games, such as catch, keep-it-off, handball 
  • Try something new. Consider hoola hoops, juggling or jumping rope  
  • Dust off games like Twister or Wii Sports 
  • Throw balls at targets including  cans or plastic bottles   
  • Pop on your kids’ favourite music and see how many cool (or hilarious) dance moves you can come up with 
  • Involve your pets in your games and encourage the kids to practice some dog or cat grooming 
  • Jump rope to build stronger muscles and bones (go to the Jump Rope for Heart website to learn some skills
  • Get adventurous and climb some trees or swing on monkey bars 
  • Build a cubby house using materials from around the house and backyard 
  • Get the kids to help with the gardening or housework 

Get heart health information and support 

Get free, personalised information and support from the Heart Foundation Helpline. Translation and interpreter service is available.  

Call 13 11 12 or email health@heartfoundation.org.au 

For more information on COVID-19, visit the Department of Health website.  

You might also be interested in

4 tips to keep your heart healthy while working from home

4 tips to keep your heart healthy while working from home

4 tips to keep your heart healthy while working from home

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

COVID-19 and heart disease risks

COVID-19 and heart disease risks

COVID-19 and heart disease risks

Answers to frequently asked questions about COVID-19 and heart disease. ...

COVID-19 info & FAQs

COVID-19 info & FAQs

COVID-19 info & FAQs

Information and FAQs about COVID-19 and heart disease....

Looking after your emotional health in uncertain times

Looking after your emotional health in uncertain times

Looking after your emotional health in uncertain times

Blog by Carlye Weiner, Clinical Psychologist...

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Got a question about your heart?...

COVID-19 and the flu vaccine

COVID-19 and the flu vaccine

COVID-19 and the flu vaccine

Getting a flu shot now will help in the fight against COVID-19....

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Exercises to do at home

Exercises to do at home

Exercises to do at home

All you need to know about keeping active during COVID-19....

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Healthy eating and COVID-19 FAQ...

Heart Health Check Toolkit

Heart Health Check Toolkit

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Trek for Australian Hearts

Trek for Australian Hearts

Trek for Australian Hearts

Join the Heart Foundation in South Australia for the journey of a lifetime, trekking the ancient Flinders Ranges to help save Australian hearts....

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join our community of fundraisers who are committed to taking action to fight heart disease....

Personal Walking Plan

Personal Walking Plan

Personal Walking Plan

Feel healthier and happier in six weeks with a free Personal Walking Plan...

Support for young adults: Online events

Support for young adults: Online events

Support for young adults: Online events

A series of virtual events for young adults on managing emotional wellbeing. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Heart Week

Heart Week

Heart Week

Active Living NSW

Active Living NSW

Active Living NSW

Active Living NSW supports physical activity and healthy built environments in NSW ...

Our strategy

Our strategy

Our strategy

Connecting Hearts Strategy 2021-2023...

How we work

How we work

How we work

One Heart, One Team...

Heart Week

Heart Week

Q&A with Dr Jessica Orchard

Q&A with Dr Jessica Orchard

Q&A with Dr Jessica Orchard

Cardiac screening of athletes: disparities and differences in electrocardiogram (ECG) interpretation criteria in under-represented populations...

Cardiac Rehabilitation Advocacy

Cardiac Rehabilitation Advocacy

Life changing research currently underway

Life changing research currently underway

Life changing research currently underway

Search our current researcher's and the ground breaking research being undertaken....

How can I set and achieve goals to improve my heart health?

How can I set and achieve goals to improve my heart health?

How can I set and achieve goals to improve my heart health?

Question of the month blog...

State based advocacy

State based advocacy

State based advocacy activity supporting local communities...

Staying active for better heart health

Staying active for better heart health

Staying active for better heart health

Moving more every day is one of the best habits you can have....

Being a carer for a heart attack patient

Being a carer for a heart attack patient

Being a carer for a heart attack patient

Your role as a carer for a heart attack patient is an important one – explore some useful things to know....

Aboriginal and Torres Strait Islander Training Centre

Aboriginal and Torres Strait Islander Training Centre

Training to support identification of Aboriginal and Torres Strait Islander patients, in line with standard practice....

Maryanne was shocked to find she had a hidden heart problem

Maryanne was shocked to find she had a hidden heart problem

Maryanne was shocked to find she had a hidden heart problem

At first, it didn’t cross my mind it could be something serious. ...

What is atrial fibrillation?

What is atrial fibrillation?

What is atrial fibrillation?

Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

Claude Lam, Open heart surgery survivor...

Healthy Active by Design

Healthy Active by Design

Healthy Active by Design

Improving the design of our cities, towns, streets and buildings makes it easier for Australians to lead heart-healthy lives....

What is a cardiac arrest?

What is a cardiac arrest?

What is a cardiac arrest?

With immediate help a cardiac arrest can be survived. Learn how to save a life....

Wholegrains and heart health

Wholegrains and heart health

Wholegrains and heart health

All you need to know about wholegrains to put you on the right track...

Permanent Pacemaker (PPM)

Permanent Pacemaker (PPM)

A small, battery-powered device that is fitted under the skin of your upper chest....

Kylie defied the heart attack stereotypes

Kylie defied the heart attack stereotypes

Kylie defied the heart attack stereotypes

Cardiac rehabilitation was a turning point for Kylie and essential to her heart failure recovery....