Being stuck at home is no excuse for putting your fitness journey on pause. Here are some simple and fun ways to stay physically fit while staying in.

REMEMBER THAT EPISODE OF “FRIENDS”? The one where Joey and Chandler stayed in their apartment for days stuck in their reclining chairs watching TV and eating pizza? Who could have predicted that, in 2021, our lives would mirror that 90’s TV show? 

Joey and chandler sitting on reclining chair

The New Normal has corralled you within the four walls of home. And your safe space, your sanctuary, your place “where the heart is”, has also become your cubicle, conference room, concert hall, cinema, supermarket, and shopping mall. With virtually anything just a swipe, tap, or click away, the temptation to live the “Joey and Chandler” life is quite irresistible (just remember to cancel the sodas).

But a sedentary lifestyle is bad for your health. With prolonged physical inactivity, your body burns fewer calories, making you more susceptible to gaining weight. You lose muscle strength and tire easily. And as if these weren’t bad enough, studies have also shown that being inactive may also affect your body’s ability to break down fats and sugars. Your immune system may be compromised. And you may develop hormonal imbalances.


Box for exercise

Over the course of the pandemic, you’ve seen quite a few of your friends on social media doing all sorts of yoga poses and fitness challenges like #jumpforlife and #see10do10. You may find them entertaining. You may also find them annoying. But one thing’s for sure – while you’re getting fatter, they’re getting fitter. So it’s time to follow their lead and start exercising! But before you add kettlebells and a yoga mat to your shopping cart, here are a few facts you need to know. 

There are the four types of exercises you need to do to achieve well-rounded physical fitness:

  1.  Aerobic Exercises
  2. Strength Exercises
  3. Flexibility Exercises
  4. Balance Exercises

AEROBIC exercises are activities that work your cardiovascular system. They get your heart rate up and make us breathe harder. They help build endurance and give you the stamina to perform tasks longer and delay feeling tired. They may also reduce the risk of heart disease, diabetes and high blood pressure.

  • Jogging in Place and Jumping Jacks – ideal for those living in small quarters as these require minimal space to do.
  • Burpees – a bit challenging but one of the most effective workouts you can do
  • Stair Climbing –  Gym equipment have been created to mimic the act of climbing stairs. That’s how effective this exercise is.
  • Dancing – Who says exercise can’t be fun? Tell Alexa to play your favorite Spotify playlist and turn the volume up to 10. Or do one TikTok dance challenge per day. 
  • Jumping rope – once exclusive to children and boxers-in-training, now one of the trendiest exercises on social media

STRENGTH exercises work your muscles by using resistance. They increase your lean muscle mass, which not only aids in weight loss, but also makes you look more toned. When you’re strong, objects and activities that were once heavy and burdensome now feel lighter and easier to accomplish.

  • Body Weight Exercises – as the name suggests, there’s no equipment needed. These include push-ups, sit-ups, leg raises, squats and lunges.
  • Weighted Exercises (home edition) – Do push-ups with your daughter riding piggyback; do squats while carrying your pet dog or your favorite potted plant

BALANCE exercises improve your ability to control and stabilize your body’s position. These are particularly important for older adults and people who have gained or lost a lot of weight or those who are pregnant. These help you gain better control of your posture in order to prevent injuries from falls as well as knee and ankle sprains.

  • Yoga – a perfect example of a balance exercise as it requires holding a pose for a few seconds without falling over
  • Tai Chi – looks like slow motion dance, the slow deliberate movements stimulate brain-muscle coordination 
  • Standing on one foot – looks odd but engages your core and leg muscles to keep you upright

FLEXIBLITY exercises stretch your muscles and help improve the range of motion at your joints. Having a flexible body reduces the risk of injuries such as lower back pain. 

  • Yoga – Various yoga poses require stretching the legs, arms and torso in unusual angles.
  • Bending exercises – bending the body front, back and side-to-side stretches the muscles on the torso as well as the legs


woman carrying vegetables

While you need exercise to gain strength, stamina and flexibility, you also need proper nutrition in order to have the energy you need to perform the exercises properly. Eat a healthy and well-balanced diet of proteins from meat and fish, carbs from rice, bread or pasta, and fibers from vegetables. And supplement with vitamins that boost your strength – vitamins like Fortima.

Fortima has Fortibella Complex which features a unique combination of Vitamin C (500mg Sodium Ascorbate), Zinc (27.5 mg Zinc Sulfate Monohydrate, equivalent to 10 mg elemental Zinc) and Vitamin E (22 I.U. d-Alpha Tocopheryl Succinate) working together to help improve your strength, boost your immunity to sickness, and even promote healthy skin. Adding Fortima to your daily fitness routine will surely help you achieve your fitness goals.

Now that you know what exercise routines you can do in community quarantine, it’s time to get off your chair and take your fitness journey to the next level. Achieve a stronger mind and body with better flexibility and agility so that you adapt to the changes the New Normal will surely bring. Dahil ‘pag may lakas ka, iba ang ganda!

Learn more about Fortima here. Visit our Lazada flagship store or Shopee to try Fortima today.


“Health Risks of An Inactive Lifestyle”

“The 4 Types of Exercise You Need to be Healthy”

“Aerobic Exercise: Everything You Need to Know”

“Strength Exercise: Everything You Need to Know”

“Balance Exercise: Everything You Need to Know”

“Flexibility Exercise: Everything You Need to Know”