Staying Active While Social Distancing

Staying Active While Social Distancing


While gyms have now started to reopen, you may find that you’re not rushing to get back to working out in a public space. Until you’re ready to do so, don’t let all the hard work you put into your physical health fall by the wayside while you’re socially distancing yourself. It’s a great time to take your workout outdoors as summer is coming to a close and the weather is starting to cool down. Grab some friends and enjoy the last of the warm weather by going on a run, hike, playing outdoors sports, or whatever else you like to do!

We’re obviously at a time when it’s critical remain “socially distant,” in order to keep ourselves and the people around us healthy and safe. This comes with a reduction in daily movement that had previously been built into our routines, such as commuting to work or school. With that being said, it’s important to ensure you are making an effort to get up and move, so your body stays healthy, mobile and in tip-top shape.

You’ll need to get creative, but we’re here to help. There are many things you can do during this time from the comfort of your home or outside in the fresh air, while keeping an appropriate distance from other people. These moves such as taking a simple walk around the block can help you to get your blood flowing and keep you sane during these tough times. If you are practicing any of these tips with others, be sure to keep a safe distance of 6 feet in between each other, as recommended by the Center of Disease Control (CDC).

Dean Maddalone, Director of Fitness and Wellness at Professional Physical Therapy, recommends the below exercises to keep your body moving during this extra time at home.

Simple everyday stretches

It is important to try to stretch total body, some basic dynamic stretches include:

  • Walking Frankenstein Kicks (Hamstrings)
  • Walking Lunge and reach (Quadriceps and Shoulders)
  • Walking quad pull (Quadriceps)
  • Spiderman stretch (Adductor and Hip stretch)
  • Iron Cross stretch (IT Band)

After workout (cool down)

  • Hold all stretches for 15 – 30 seconds with 3 – 5 repetitions on each side.
  • Standing hamstring stretch, place your heel on a step and lean forward (leading with your chest) until you feel a stretch behind your leg.
  • Standing Quad stretch, holding for support, bring heel to butt and grab top of foot until feel stretch in front of leg.
  • Lateral Lunge stretch, keep right foot flat and step laterally with left foot, far enough so you feel a stretch in right inner thigh. Switch leg after each 15 – 30 seconds.
  • Standing posterior shoulder stretch, grab behind right elbow and pull arm across your chest, until you feel a stretch in back of right shoulder.

Simple indoor workout moves that don’t require equipment

Body weight circuits will help maintain strength while working your cardiovascular system.

Simple circuit:

  • 10 Jumping jacks
  • 10 Body weight squats
  • 10 Burpees
  • 10 Pushups
  • 10 Sit-ups

Do 3 – 5 rounds, start off with 1 – 2 minute rest, than advance to no rest.

If you have a Jump rope and some dumbbells:

  • Jump rope for 30 seconds – 1 minute
  • DB curls to overhead press 4 sets 8 reps
  • DB Front Squat 4 sets 6 – 10 reps
  • DB Reverse Lunges 4 sets 5 – 8 reps each leg
  • DB Bent over Rows 4 sets 8 reps

Outdoor Activities

While you’re social distancing, that doesn’t mean you have to necessarily stay inside the house, take the exercise outside! Some great ideas include bicycle rides, jogging, skateboarding, rollerblading, playing basketball or even having a catch with someone from your household.

Attending live streaming of workouts

This time indoors is also a great opportunity to take advantage of streaming workouts that are being offered by various fitness studios and gyms. These make it easy to try new workouts and stay on top of your daily exercise, and all you need is some space in your home!

At Professional Physical Therapy, we offer Telehealth sessions as a way for our patients to continue the momentum of their recovery, increase their mobility, reduce pain, and achieve their goals. Telehealth gives patients the flexibility to continue your treatment at home, via a live video session conducted by your physical or occupational therapist.


Since social distancing has never been so important and widely needed, and this increase in time indoors and away from others can make it easy to fall into a routine that will negatively affect your well-being. Taking the time each day to follow these moves will help you to stay active and even boost your immune system. Be sure to stay safe and stay healthy during these trying times!

To schedule an appointment with your local Professional Physical Therapy office, please visit us at

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