Staying physically active during COVID-19

  • Published
  • By Greg Chadwick, Air Force Material Command Health & Wellness Team

As we’re spending more time at home during self-isolation for coronavirus, it’s important to remain physically active.  Physical activity can help to boost your mood, reduce stress, improve sleep, and sharpen your focus – benefits that can be especially important during stressful times.

The Minutes to Win It (MWI) Challenge is a great way to participate in physical activities that you can do at home.  Civilian Health Promotion Services (CHPS) is conducting the virtual activity challenge. The goal of the challenge is to earn minutes of exercise. Registration opens  April 13, and the challenge runs April 20 thru  May 31, 2020.  Completion awards will be based on participant’s level of completion and will be available at the local CHPS office in June 2020.  Federal civilian employees and active duty service members are eligible to participate.  To sign-up for the MWI Challenge, visit  You can also register by contacting CHPS at

Here are some tips to stay active while staying at home:

Indoor Cardiovascular Activities

  • Walk briskly around the house or up and down the stairs for 10-15 minutes 2-3 times per day.
  • Dance to your favorite music.
  • Join a live exercise class on YouTube.

Outdoor Cardiovascular Activities (if your local government allows)

  • Walk or jog around your neighborhood (maintain the recommended 6 foot physical distancing).
  • Go for a bicycle ride.
  • Do gardening and lawn work.

Strength Training

  • Download the MissionFit App- technique instruction with videos.
  • Find ways to do simple muscle strengthening exercises around your house such as:
    • Squats or sit-to-stands from a sturdy chair
    • Push-ups against a wall, the kitchen counter or the floor
    • Lunges or single leg step-ups on stairs

Stay physically active with the MWI Challenge!  Register today at