Corona: Staying Healthy With Exercise

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Corona: Staying Healthy With Exercise
Corona: Staying Healthy With Exercise
Video: Corona: Staying Healthy With Exercise
Video: Staying Healthy During COVID-19: Body Weight Exercises 2023, February

Corona crisis: staying healthy with exercise

Regular physical activity is an important building block for health: in this way we can improve our immune system or maintain physical performance; this keeps the energy balance in balance and the body weight in the normal range. Physical activity also has a positive effect on the psyche. Reason enough to exercise regularly even in times of the corona pandemic. Relaxation techniques can help you stay balanced.


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  • What should you watch out for when doing sports and outdoor activities?
  • How much exercise is healthy?
  • How can I move around at home?
  • More tips for staying active and avoiding a sedentary lifestyle

What should you watch out for when doing sports and outdoor activities?

Since July 1st, all sports can be practiced indoors and outdoors again. A COVID-19 prevention concept is required for many team and martial arts. For more information, see Frequently Asked Questions about Coronavirus Impact on Sport (Ministry of Sport).

Outdoor activities such as walking, hiking, running, Nordic walking, cycling, swimming, etc. are very popular in summer. The risk of contracting the COVID-19 disease is much lower outdoors than indoors. Nevertheless, the hygiene measures should be observed independently and with "common sense": thorough hand washing, minimum distance to people from other households and wearing mouth and nose protection (MNS) where the distance cannot be maintained or where there is an obligation.

When visiting swimming pools - especially if they are well attended - it is particularly important to keep the minimum distance. Please note the respective bathing regulations, notices and signs. Further information on coronavirus and baths can be found in the FAQ everyday, family, leisure (BMSGPK).

When hiking and mountaineering, a reservation is essential for overnight stays in huts. In this way, it should be possible to comply with the applicable regulations for accommodation establishments - a minimum distance of 1.5 meters from people who do not live in the same household in sleeping camps. For reasons of hygiene, no blankets will be given out on the huts this summer. It is therefore important to bring a summer sleeping bag and a pillow case with you for overnight stays. Further information can be found on the VAVÖ website.

How much exercise is healthy?

According to the Austrian exercise recommendations, adults should exercise at least 150 minutes (2½ hours) per week with moderate intensity or 75 minutes (1 ¼ hours) with higher intensity - or a combination of both. This also includes everyday activities such as cleaning or gardening.

Two or more days of the week, moderate or higher intensity muscle strengthening exercise that engages all major muscle groups should be performed.

These recommendations can also be implemented at home, even without special equipment and with limited space.

How can I move around at home?

Tips for your personal exercise program at home can be found in the exercise videos:

  • Exercise videos Mobilize: These 15 exercises specifically train the mobility of the joints. You can specifically mobilize individual joints or the entire body. Mobilization exercises are also good for warming up!
  • Exercise videos Functional strength training: With these 18 exercises, you specifically train muscle strength. Put together your personal strengthening program from various exercise series! For example: "The fortifying nine."
  • Exercise videos stretching: Here you will find 22 exercise videos for the neck, back, hips and the whole body. Regular, targeted stretching promotes mobility and prevents tension and muscle shortening.
  • Exercise videos Relaxation: The series of exercises "The eight treasures" brings your Qi (energy) to a pleasant flow, any blockages are released.

More tips for staying active and avoiding a sedentary lifestyle

  • Take short active breaks during the day: Short periods of physical activity add up to the recommended total weekly workload. You can use the exercises suggested below as an opportunity for daily exercise. Other ways to stay active at home are playing with kids or doing household chores like cleaning and gardening.
  • Walking: Even in small spaces, you can stay active by running around or walking in place. When you get a call, instead of staying seated, stand up or walk back and forth while you speak. When walking or exercising outdoors, always keep at least three feet away from other people.
  • Get up: Reduce your time sitting down by getting up as often as possible - even if you work in the home office. Try to stop sitting and leaning every 30 minutes. Consider setting up a high table by using a high table or piling up a pile of books or similar items so you can continue working while standing. When spending your leisure time sitting down, give preference to cognitively stimulating activities such as reading, board games and puzzles.
  • Relax: Meditation and deep breaths can help you stay calm. Information and exercises can be found under Progressive muscle relaxation.
  • To stay healthy, you should also eat a healthy diet and drink enough fluids. Drinking water is recommended instead of sweetened drinks. You can find more information under Corona crisis: healthy eating at home.

Further information on the subject of coronavirus:

  • Coronavirus: Infoline, protective measures & updates
  • Coronavirus: Frequently Asked Questions (Ministry of Health)

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