COVID-19 Virus - CDC
Fitness,  Health,  Nutrition,  Well-Being

Easy Guide To Staying Healthy, Fit and Sane During COVID-19

Written by Robert Connolly

How are you doing? People cope with difficult situations in different ways. So, how are YOU feeling? I hope this finds you in a situation where someone has checked in on you recently or that you are able to follow up on the welfare of others. Today. Today. TODAY…is a good day to evaluate your health status, get back on track (if needed), and then plan to help at least one other person. Just in the past week, I’ve heard people say, “I’ll start working out again next week” or “I’m stressed out over all the news.” I imagine this could be a common theme while we wait for gyms to open back up and returning to our usual schedules. Since we do not know exactly when this will occur, it is time to take charge today and begin our new routines. Here is a simple guide shared by to help get you and loved ones back to functioning at an optimal, healthy level and feeling great again.


“You don’t achieve good immune health by taking buckets of supplements clumsily targeting inflammation or other signaling processes, but through a balanced diet, proper hydration, restful sleep, regular exercise, and stress-control. Your immune system must be strong enough to fight off invading microbes but should not react so strongly that it ends up damaging healthy cells.” states This can be a daunting task so begin with the foundation by starting to get ample sleep tonight.

Good for sleep.
Bad for sleep.

As you start to feel more rested you may naturally begin to feel more motivated to work out again. Find a 15-20 minute bodyweight-only exercise and ease back into your routine the first week. Do not forget to warm up and stretch.

Build-your-own a Bodyweight Workout

  1. Pick 1 move from each column (lower body, upper body, etc)
  2. Do each exercise for 1 minute, as many reps as possible
  3. Rest 20 seconds
  4. Repeat the cycle 3 times
  5. Finish with a 3-5 minute cool down and stretch
  6. Repeat the next day and mix-and-match the workouts. Progressively increase your sets or reps.
Body Weight SquatPush-UpForward Lunges (Alt. legs)Scissor KicksHigh Knees
Sumo Squat (widen stance)Triceps DipReverse Lunges (Alt. legs)Reverse CrunchesSide to Side Shuffle
Squat jump or Squat Calf RaisePlank Shoulder TapCurtsy Lunges (Alt. legs)Bicycle CrunchesJumping Jack’s
Glute BridgePlank WalkLateral Lunges (Alt. legs)Toe Tap CrunchesQuick Feet

If you have access to Battle Ropes, try out this fun workout.

Training Intensity vs Risk of Infection

The chart below shows how to minimize your risk of infection based on your activity levels.


Number of scientific articles on COVID-19 published weekly. Reference: NIH LitCovid

The amount of new research being published is immense and nearly impossible to sift through on ones own. There are trustworthy sources available that you can turn to first. Here is a short-list provided by

Websites and Articles



  • Public Health On Call is the audio-only version of the aforementioned video playlist from the Johns Hopkins Bloomberg School of Public Health.
  • Raise the Line is hosted by Dr. Rishi Desai, MD, MPH, and Shiv Gaglani, MBA, of Osmosis. It explores ways to increase healthcare capacity during COVID-19.
  • Sawbones is hosted by Dr. Sydnee McElroy, MD, FMC, and her comedian husband Justin. Recently, it has been diving into current COVID-19 developments. It provides some historical medical context.
  • Science Vs is hosted by journalist Wendy Zukerman, who holds degrees in both law and biomedical science. Recently, it has been interviewing multiple experts on COVID-19 topics.
  • Social Distance is hosted by Dr. James Hamblin, MD, MPH. He talks to friends and colleagues and answers their concerns and questions about the pandemic.

Additional Resources

  • If you’re looking for more resources, we compiled some on this page.


You can also use the resources provided by the National Institute of Mental Health and the BeThe1To campaign.

For People Who Just Need To Talk

For People Who Have Suicidal Thoughts

For People Dealing With Substance Abuse

For People Dealing With Sexual Abuse or Assault

For People Dealing With Domestic Violence

For Members of the LGBT+ or Queer Community

For Members of the Military

For Teenagers

“You might wake up each morning with a mild sense of panic. What happened to the world in the past few hours? What new COVID-19 evidence has come out?! Have we found a cure yet?!? Has a date been announced for the end of the lockdown?!?!”

“Do not read about the coronavirus 24/7! That’s not a good strategy for physical or mental health.”

“Put yourself on a Coronavirus Information Diet (CID™). Select the resources and websites you want to check regularly and decide in advance how many times you can read them in a day and how long you can spend reading them each time. Then stop. Even if you’re in the middle of an article, stop.”

Looking for a good distraction?



Google has an excellent semi-interactive guided series available. Start the full tour here, or jump right into the following exotic locations:



Expand your mind

Online classes are in no short supply. Some can be completed in a day, whereas others can take you a few weeks. Whatever your interests, you’ll be sure to find something to keep your mind busy at the sites below.

Need something to keep the kids engaged? The James Dyson Foundation has a few dozen hands-on science and engineering experiments you can try at home.

Looking for some relevant and timely courses? Check out these options:





Read (or listen to) free books

Looking for a good read (or a good listen)? These sites offer access to thousands of free books and audiobooks:

Commercial platforms also have free stuff:

  • Apple has released a special collection of free books and audiobooks. It can be accessed through their Apple Books app.
  • For Android, free content can be found through the Google Play bookstore.
  • Audible has temporarily provided free access to hundreds of audiobooks for kids and adults alike.

Looking for free textbooks? (And, I mean, who isn’t?) Get your fill on these platforms:

Springer Nature also makes hundreds of textbooks free during the coronavirus lockdown.


You’ve heard this many times, so straight to the point:

  • Wash your hands for at least 20 seconds with warm water and soap frequently throuout the day
  • Avoid touching your face and wear a face mask in public when possible (certain cities do not require a face mask while working out, eating, have underlying health issues, etc)
  • Practice social distancing
  • Call a doctor if you think you are infected
  • Source:

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