The study involved 48,440 adults in the Kaiser Permanente Southern California healthcare system who tested positive for the virus between January 2020 and October 2020. The average age was 47 years old, and 62% were women.

The study found that those who exercised the LEAST were 2.5 times more likely to die from a COVID infection than those who followed physical activity guidelines. Inactivity also put people at a greater risk for hospitalization and admission to the ICU.

How much exercise did it take to offer protection?

The people who were categorized as having the most amount of exercise in this study were getting at least 150 minutes per week of moderate to vigorous physical activity, like a brisk walk or run.

That’s just 30 minutes per day for 5 days a week.

5 Easy Ways to Get 30 Minutes of Exercise into Your Day Outside of the Gym.

After a few years without a gym membership, I finally signed up again. I love when I can get into the gym for a quick workout, but sometimes I just prefer to do something quickly at home. Here are five ways to get some extra movement into your day. In the end that is what we are trying to do with exercise. It is all about moving the body, and we can do that in so many ways. Here are 5 you can try at home.

1. Walk your dog –

Our furry family member (no, not your husband!) needs daily walks as much as you do. If you have put those on the backburner over the last year, try to start the habit again. Or, just start! You can start with 10 minutes, and work up to 30 minutes.

2. Daily house cleaning –

Keeping floors clean and mopped, counters wiped down, bathrooms sparkling, and dishes in their cupboards each day takes some elbow grease. Even if you don’t do this much cleaning each day it can count for a couple of days a week.

3. Find a yoga video online –

For as much as I try to stay offline for exercise, I’ve found some excellent coaches and fitness folks on YouTube or elsewhere online. These are usually for free unless from one of my subscription sites. There are plenty to find for free though. Check out Yoga with Adriene for multiple videos and different levels. Check out Cosmic Kids Yoga for your kids! They will LOVE it!

4. Kettlebells, dumbells, and planks –

if you can store some supplies at home to have a quick strength training session, I highly recommend that you have a light and heavier kettlebell, a couple of sets of dumbells, and a yoga mat. You can follow a free coach online if you feel comfortable doing so. One of my favorites to online fitness coaches is BodyFit by Amy. She has many 20-40 minute programs that you can follow. My personal favorites for home exercise are her kettlebell workouts. You can see her “How to Do a Kettlebell Swing” video. Finally, work on planking. Start with 1 minute and continue to build up to 10 minutes. It’s not easy, but the results are phenomenal!

5. Garden! –

I love spending time in the garden. Planting, nourishing the soil, cleaning up the surroundings, etc. It takes some sweat equity to get that all done. Especially in the heat of the summer. Include gardening as one of your new ways to get exercise in your life without heading to the gym.

Try adding 1 of these each day or use them as an alternative to the gym on those days you just can’t make it in. Moving your body is the name of the game, and these are not the only way to do it. What is your favorite way?