CLINICAL KNOWLEDGE MAGAZINE
3 min read
How to Maintain Physical Condition During a Pandemic
Mia Hoffmann
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Diets Premium Medical Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 3 min |
| Diets Premium Medical Expert Mia Hoffmann | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
The pandemic presents a challenge in everyone's life. Multiple restrictions have significantly lowered the level of life. Closed fitness centers have prevented regular strength training. How can one maintain physical condition if there is no access to a fitness center?
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Methods to avoid COVID-19 contamination
Prevention is better than cure. Therefore, all measures should be taken to reduce the risk of contamination. It is advisable to avoid large crowds of people, to wear a mask in enclosed spaces, to wash your hands thoroughly and to use disinfectants after returning home. You should not touch your face with dirty hands and eat meals without having previously washed your hands. There are many dietary supplements on the market that claim to improve immunity. However, caution should be exercised with regard to supplementation and not to be deceived by a false sense of security. It is still important to maintain a proper distance from others and to pay attention to hand hygiene.
Strength training under home conditions
Due to the quarantine, it is no longer possible to attend the gym. Many people have decided to establish their own homemade training center, however, not everyone has sufficient space and financial resources to invest in equipment. As a result, many individuals worry that it is impossible to carry out effective training under home conditions. However, this statement is far from the truth. Naturally, the process of building muscle mass can be challenging for many people, but maintaining muscle mass with lower load training is possible.
How to stay physically fit during the quarantine period
Depending on the availability of training equipment for each individual, training will be different. Resistance bands have recently become very popular, especially among people who train at home. Using them can effectively train the whole body. An additional advantage is ease of storage and relatively low cost, making it a universal equipment accessible to all. In addition, equipment such as TRX bands, kettlebells or dumbbells with adjustable weight can also form the basis of a varied training plan. However, it is worth noting that training with additional equipment is not necessary to stay physically fit during the quarantine period. Many people use their body weight (push-ups), water bottles, and everyday items such as chairs for training. It is worth using your imagination when planning a training program to not give up on exercise.
What are the recommendations regarding diet and cardio training?
During the pandemic, the physical activity of many people has decreased significantly, resulting in a decrease in post-traumatic physical activity, which is particularly important in the context of fat reduction. It is advisable to perform cardio exercise outdoors, such as cycling, rollerblading or running. In the case of home quarantine, aerobic activity can be performed using a skipping aid or an appropriate set of exercises. It is also important to remember that the number of calories burned per day during quarantine may be lower than usual, which may require an adjustment of calorie intake to avoid unwanted weight gain. In addition, it is important to ensure adequate protein intake of at least 1.6-2.0 g/kg of body weight to prevent muscle loss.
Succinct Overview
The pandemic era is not easy to navigate, however, even during home isolation, one should not entirely neglect physical activities and healthy habits. Home-based or outdoor workouts can serve as an excellent alternative to traditional gym sessions, also contributing to outstanding results.
Mia Hoffmann
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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