Exercising and staying active during coronavirus (COVID-19) restrictions
While we keep our distance to stop the spread of COVID-19, staying active is critical for both our physical and mental health. Find out why it is so important, what you can and can’t do, and how to stay on track with your exercise routine.
Why staying active is important
As we spend more time at home to stop the spread of COVID-19, it’s easy to forget our daily activity routine.
Many of our usual venues have closed, and we’re no longer getting incidental exercise from commuting or running errands.
- reducing the risk of health conditions like stroke and heart disease
- controlling weight
- reducing stress and anxiety
- improving sleep
Physical activity you can’t do right now
To ensure physical distancing to stop the spread of the virus, in most places you can’t currently:
- go to gyms, health clubs or fitness centres
- visit public swimming pools
- play indoor or outdoor organised sporting events
- attend classes, such as yoga or dance, in community centres and halls
- use playgrounds or outdoor gyms
- visit national or state parks
- exercise with a group such as a boot camp or team sport
State and territory governments have different restrictions. See your state or territory website for more information:
- Australian Capital Territory
- New South Wales
- Northern Territory
- South Australia
- Western Australia
Ways you can still be active
There are still many ways you can be active while maintaining physical distance.
Out and about
You can still exercise in some public places. You can meet up with a friend, family member, or trainer. You can:
- ride a bike or scooter
- kick a ball at the oval
Just remember to stay home if you are unwell, keep 1.5 metres apart, avoid physical contact, and wash your hands.
Physical activity you can do at home includes:
- weights training — if you don’t have any weights, make your own with filled water bottles, cans or jars
- backyard sports
- going up and down stairs
- on-the-spot running, star jumps, sit ups and push ups
- virtual fitness classes
- Zoom or Skype group lounge exercises with your friends
You will find plenty of inspiration at the Find Your 30 campaign.
Regardless of your fitness level, or the space you have to work with, you will find free exercise videos on YouTube and a large choice of home workout apps available for download.
Motivation and support
It’s important to be active most days, or every day if you can. But staying motivated can be a challenge at times.
Things that might help you keep on track include:
- finding things you enjoy doing
- varying your activities to keep them interesting
- setting achievable goals
- setting a routine and planning your day to include time for activity
- monitoring your activity and progress
- getting the support of your family and friends
It’s important to care for your physical and mental health in difficult times. See our advice on:
To stay up to date on COVID-19:
- monitor the COVID-19 current situation and case numbers
- view the latest COVID-19 news and media
- check out the current restrictions for your state or territory
You can also join our WhatsApp channel or use our COVID-19 app.
Join our COVID-19 WhatsApp channel to learn the latest on Australia's response to coronavirus (COVID-19). If you're already a WhatsApp user you can send a message to the channel to connect. If you don't have WhatsApp, download the app to join the channel.
Stay up to date with official information and advice about the coronavirus (COVID-19) situation. You can check your symptoms and get notified when urgent information and updates are published.
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