Simple Exercises at Home During Social Distancing to Avoid Covid-19

Rizal Ahmad Fauzi


This study aims to examine several exercises that can be done at home during the Covid 19 pandemic or when practicing social distancing.  
Material and methods: This study implements descriptive methods to examine various possible exercises to do at home.  The exercises discussed in this study are easy to do but full of benefits.  In addition, these exercises also do not require special equipment available in gyms.
Result: The kinds of exercises discussed in this article include: (1) cardiovascular exercises that aim to improve cardiovascular (heart and blood vessel) fitness and lungs’ respiratory capacity and (2) exercises to strengthen muscles and bones, which aim to promote bone and muscle strengths in order to facilitate us doing activities without any motion problems. Conclusion: there are at least thirteen types of exercises that can be adopted as home-based alternatives of exercises without partner or special equipment.  As has been mentioned, these exercises are improving cardiovascular fitness and muscular strength.  Doing medium-intensity exercises routinely will improve immune system.


Physical Excercise, Immune System, Covid-19, Social Distancing

Full Text:



Bendich, Adrianne. 1989. “Carotenoids and the Immune Response.” The Journal of nutrition 119(1): 112–15.

Brolinson, P Gunnar, and Dan Elliott. 2007. “Exercise and the Immune System.” Clinics in sports medicine 26(3): 311–19.

Chubak, Jessica et al. 2006. “Moderate-Intensity Exercise Reduces the Incidence of Colds among Postmenopausal Women.” The American journal of medicine 119(11): 937–42.

Colbert, Lisa H et al. 2004. “Physical Activity, Exercise, and Inflammatory Markers in Older Adults: Findings from the Health, Aging and Body Composition Study.” Journal of the American Geriatrics Society 52(7): 1098–1104.

DiPenta, Jennifer M, Julia Green-Johnson, and René J L Murphy. 2004. “Natural Killer Cells and Exercise Training in the Elderly: A Review.” Canadian journal of applied physiology 29(4): 419–43.

La Gerche, André, and Guido Claessen. 2015. “Is Exercise Good for the Right Ventricle? Concepts for Health and Disease.” Canadian Journal of Cardiology 31(4): 502–8.

Klentrou, Panagiota et al. 2002. “Effect of Moderate Exercise on Salivary Immunoglobulin A and Infection Risk in Humans.” European journal of applied physiology 87(2): 153–58.

Kohut, Marian L, and David S Senchina. 2004. “Reversing Age-Associated Immunosenescence via Exercise.” Exerc Immunol Rev 10(6): 41.

Matthews, Charles E et al. 2002. “Moderate to Vigorous Physical Activity and Risk of Upper-Respiratory Tract Infection.” Medicine & Science in Sports & Exercise 34(8): 1242–48.

Moreira, A et al. 2007. “Nutritional Modulation of Exercise-Induced Immunodepression in Athletes: A Systematic Review and Meta-Analysis.” European journal of clinical nutrition 61(4): 443–60.

Nasrullah, IMRAN, and ROBERT S Mazzeo. 1992. “Age-Related Immunosenescence in Fischer 344 Rats: Influence of Exercise Training.” Journal of Applied Physiology 73(5): 1932–38.

Neuman, Mark I, Walter C Willett, and Gary C Curhan. 2010. “Physical Activity and the Risk of Community-Acquired Pneumonia in US Women.” The American journal of medicine 123(3): 281--e7.

Nieman, David C. 2011. “Moderate Exercise Improves Immunity and Decreases Illness Rates.” American Journal of Lifestyle Medicine 5(4): 338–45.

Nieman, David C, and others. 1998. “Influence of Carbohydrate on the Immune Response to Intensive, Prolonged Exercise.” Exercise immunology review 4: 64–76.

Peijie, Chen et al. 2003. “Heavy Load Exercise Induced Dysfunction of Immunity and Neuroendocrine Responses in Rats.” Life sciences 72(20): 2255–62.

Romeo, J, J Warnberg, T Pozo, and A Marcos. 2010. “Role of Physical Activity on Immune Function.” Proceeding of Nutrition Society.

Shimizu, Kazuhiro et al. 2008. “Effect of Moderate Exercise Training on T-Helper Cell Subpopulations in Elderly People.” Exerc Immunol Rev 14(1): 24–37.

Stewart, Kerry J. 2004. “Role of Exercise Training on Cardiovascular Disease in Persons Who Have Type 2 Diabetes and Hypertension.” Cardiology clinics 22(4): 569–86.

Venkatraman, J T, and G Fernandes. 1997. “Exercise, Immunity and Aging.” Aging Clinical and Experimental Research 9(1–2): 42–56.

Widdowson, Elsie M. 1992. “Physiological Processes of Aging: Are There Special Nutritional Requirements for Elderly People? Do McCay’s Findings Apply to Humans?” The American journal of clinical nutrition 55(6): 1246S--1249S.

Woods, Jeffrey A, J Mark Davis, John A Smith, and David C Nieman. 1999. “Exercise and Cellular Innate Immune Function.” Medicine & Science in Sports & Exercise 31(1): 57–66.

Woods, Jeffrey A, Victoria J Vieira, and K Todd Keylock. 2009. “Exercise, Inflammation, and Innate Immunity.” Immunology and allergy clinics of North America 29(2): 381–93.



  • There are currently no refbacks.