Staying home to prevent yourself and others from becoming ill with COVID-19 has disrupted almost every aspect of daily life—including physical activity. The closing of gyms, fitness studios, and physical therapy practices means any exercise must happen at home or outside at least six feet away from others. Given those constraints, some people are likely to be sedentary as they shelter in place.

But exercise is probably more important now, not only because of its health benefits but because it counters boredom and fills the time productively. "The pluses of exercise are immense, including more strength and flexibility, better balance, improved sleep, less stress, cardiorespiratory boosts such as lower blood pressure and cholesterol, better endurance, less depression, and cognitive improvements like better memory due to better blood flow to the brain," says Carolee Winstein, PhD, professor of biokinesiology and physical therapy at the University of Southern California.

Regular exercise also helps with maintaining a healthy weight. And it's vital for people with certain neurologic conditions, including Parkinson's disease, multiple sclerosis (MS), and stroke, because it can enhance functioning and sleep, relieve fatigue, and in some cases even improve mobility and balance. "Exercise leads to more neuroplasticity and therefore better brain repair for people with neurologic dysfunction," says Herb Karpatkin, DSc, a physical therapist who specializes in MS.

If you usually work out somewhere that's temporarily closed due to COVID-19, you'll want to incorporate more exercise into your activity at home. Before you begin any fitness regimen, talk to your doctor, physical therapist, or neurologist. If you previously were prescribed exercises by a physical or occupational therapist, review the instructions with the therapist. Consider these other tips regarding physical activity at home.

Set a Routine

Establish a schedule and location for exercising. "Those who already exercise regularly should maintain a similar amount and time," says Eric M. McDade, DO, associate professor of neurology at Washington University School of Medicine in St. Louis. "If you're just starting, begin with 15 to 20 minutes a day at a pace where you are breathing harder but can still maintain a conversation."

Stretch First

"Being sedentary shortens muscles, which can impair mobility because the muscles adapt to the shorter range," says Dr. Karpatkin, associate professor of physical therapy at Hunter College in New York City. He advises his patients to stretch the calves, hips, lower back, and neck. Stretch until you can feel a pull in the muscle without pain, and hold it for at least 30 seconds; repeat four or five times a day.

Use Equipment

Dust off your stationary bike or treadmill, if you have one, or dig out any equipment you received for rehabilitation following a hospitalization. Stretch your arms and legs with a towel or belt. Improvise by using unopened soup cans as weights.

Count Chores

"Many day-to-day household chores, such as vacuuming, washing dishes, and doing laundry, can provide a low to moderate level of exercise," says Dr. McDade. Keep track of these activities and challenge yourself to do them faster or more often. As the weather improves, add yard work to the list.

Take it Easy

"There is good evidence that exercise like tai chi, yoga, and walking is beneficial for those with neurologic conditions," says Dr. McDade. A 2017 review of studies in the journal Parkinsonism and Related Disorders showed that tai chi and qigong significantly improved motor function, mood, and quality of life for people with Parkinson's disease. Consistency is more important than intensity, says Dr. McDade. The MS Society in Great Britain has an assortment of yoga programs that can be accessed online for free. Even simply standing up and sitting down five or six times every hour is good.

Just Dance

Music therapy improves motor symptoms and quality of life, according to a 2018 review of 27 articles on its benefits, published in the Journal of the American Medical Directors Association. Dance for PD at Home has a library of classes on its website, or you can livestream them on Zoom. Other dance classes are available online too.

Lift Weights

Strength training helps develop or maintain fitness and bone health. It's also good for your brain and can increase mobility and function. If you don't have weights, use cans of food, bottles of water, or even pocketbooks or backpacks filled with objects to make them challenging to lift.

Exercise in a Chair 

Almost any activity—including stretching, yoga, strength training, and even dancing—can be adapted to be performed in a chair. "Many of my Parkinson's patients who are in wheelchairs think exercise is no longer possible," says Jori Fleisher, MD, MSCE, a movement disorders specialist at Rush University in Chicago. To convince them otherwise, she asks them how they used to exercise and offers ways to replicate it in a chair. "If they loved cycling, they can get on a recumbent bike or sit in a chair and use a pedal device. If they love to dance, I can recommend all kinds of chair-based dance exercises." She says her patients are surprised by how vigorous these workouts can be. "There's a stigma that chair exercise is only for people in the advanced stages of disease or who are immobile, but that's not true," says Dr. Fleisher. "Chair workouts can be customized to anyone's level of fitness and ability." And for people with poor balance, not worrying about falling can be liberating, she says. To sample a class or two, check out Power for Parkinson's, Chair Fit with Nancy, Sit and Be Fit, or any of the hundreds of exercise videos on YouTube.

If movement is too difficult, do deep-breathing exercises. "Take as many deep breaths as you can, and let them out slowly," Dr. Karpatkin says. "Do that three or four times in a row." If you have trouble getting out of bed, try to tighten and relax your muscles while lying down, he suggests. Pump your ankles and roll from side to side. "If you move, you will feel better," says Dr. Karpatkin.

Physical Therapy via Telehealth

Many therapists are using telemedicine to meet with patients during COVID-19 shutdowns. Once you have familiarized yourself with the platform you and your therapist will be using (videoconferences like Zoom or a smartphone app such as FaceTime), prepare for your virtual visit as you would for an in-person session. Wear appropriate workout clothes and shoes, and gather the equipment you need or your therapist suggests such as a chair, mat, resistance bands, towels, physioball, or weights.

Situate your computer or phone so you can easily view the therapist (and vice versa) and have enough room to perform the exercises. Be sure the room is sufficiently lit (a light source in front of you is optimal) so your therapist can see what you're doing and make any necessary corrections. If you're unfamiliar with the technology or have trouble setting up your computer, ask a family member to help.

If you were already in physical therapy (PT), your therapist will take you through your usual routine. If you are starting PT with a telehealth session, expect the therapist to take a medical and family history, as well as ask about your current concerns and symptoms. "Regardless of the disease, everyone's going to present differently," says Herb Karpatkin, DSc, a physical therapist who specializes in multiple sclerosis. "So a full evaluation needs to be done."

From there, the therapist will tailor exercises for your particular concern. For instance, if you have foot drop—weakness of the muscles that pull the foot up and tightness in the muscles that pull the foot down—you might do a standing calf stretch. If you have poor balance, you might do a series of balance poses or exercises, perhaps with your eyes closed or your feet as close together as possible.

Therapists may send you links to videos demonstrating exercises or do the exercises themselves. "I've sent videos from my smartphone to several patients showing them how I want them to do a particular exercise," Dr. Karpatkin says. Patients can watch the videos and practice the exercises in anticipation of a virtual session.

More Exercise Resources

• Parkinson's disease: Stanford Parkinson's Community Outreach offers a full complement of videos and online activities, including boxing and livestreamed yoga classes; many of them are free. 
• Multiple sclerosis: The MS Gym provides free exercises for specific physical problems. 
• Stroke: The Stroke Association has a series of exercises specifically for stroke survivors.