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Sports to Engage in to Stay Healthy During a Pandemic

Engaging in physical activities during the pandemic is essential for the physical and mental health of people. While there were limitations at the start of the health crisis, the situation has changed after the complete vaccination of more than 57 percent of the population.

At this point, people should engage in physical activities that help them stay healthy and fit. The World Health Organization (WHO) recommends that adults perform moderate-intensity physical activities for at least 150 minutes every week. Here are some physical activities that you should consider performing to maintain your health and fitness.

Martial Arts

Aside from teaching you to defend yourself, martial arts training also enhances your flexibility, speed, endurance, and power. It also allows you to practice a wide range of movements, which strengthens different muscle groups in your body.

Additionally, martial arts require discipline and mental strength since it takes perseverance and resilience to master the sport. You have several options in the martial arts training you should practice. These options include judo, karate, and jiujitsu, among others.

But before engaging in martial arts training, you should check if the martial arts school has insurance to ensure you get medical assistance if you get injured during training. The insurance should also cover any accidents that happen inside the school while you are training.


When the pandemic started, people opted to stay home to avoid getting infected. But after the situation improved, they began to go out and jog around their neighborhoods. Some even started running in state and national parks close to their homes.

Running or jogging allows you to burn calories and reduces the risk of cardiovascular diseases. Burning calories also reduces fat and the risk of developing diabetes. It also increases the level of high-density lipoprotein (HDL) or good cholesterol. Engaging in this physical activity boosts your immunity, which is essential during the pandemic.

Additionally, your serotonin levels increase when you run or jog. Serotonin is a hormone that improves your mood and makes you happier. So, this physical activity also helps improve your mental health.

Mountain Biking

Engaging in brisk physical activity improves immunity and helps you ward off diseases. Mountain biking is among the best cardiovascular exercises you can engage in, especially if you live close to a park. It enhances flexibility and muscle strength. The sport also improves coordination and balance.

And since the pandemic is not yet over, you should follow health protocols to avoid getting infected even if you are fully vaccinated. You should also avoid riding your mountain bike with people not part of your household unless you are sure they do not have the virus.

man swimming in water


The pandemic saw an increase in pool sales as people stayed home at the start of the health crisis. Swimming offers a lot of health benefits for people who engage in the sport. It is a low-impact exercise that increases the heart rate without putting stress on the body. It also boosts the circulatory system and provides mental stimulation.

The Centers for Disease Control and Prevention (CDC) released guidelines about engaging in the sport. Even though there’s little evidence that the virus spreads through a swimming pool, you should continue to follow health protocols when you go swimming. This means you should avoid overcrowded swimming pools and ensure the venue has adequate ventilation, especially with indoor swimming pools.


If you love extreme sports, then you should engage in triathlon to keep yourself fit. It combines swimming, running, and cycling into one sport. The sport also provides you with a full-body workout. It allows you to use all your major muscle groups and offers exceptional cardiovascular benefits.

The sport has non-weight-bearing and weight-bearing components, which sets it apart from other sports. But you should make sure that you are prepared to engage in the sport. This is important if you spend a good part of the year at home. So, you should be careful to avoid injuries while engaging in the sport.


CrossFit is an overall fitness program that combines calisthenics, aerobic exercises, and weightlifting exercises. It offers a lot of physical and mental benefits, which is ideal during the pandemic. Even though gyms and fitness centers closed when the pandemic started, they have reopened after the situation improved.

The sport boosts your cardiorespiratory fitness, muscular strength, endurance, flexibility, balance, power, coordination, and stamina, among others. Similar to the other sports, you should observe proper health protocols when you engage in CrossFit since the pandemic is not yet over.

Engaging in sports is a good way for people to stay healthy and fit in the middle of a health crisis. Don’t let the circumstances stop you from focusing on your wellness.

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