Exercising at home

Exercise Options: Alternatives to the Gym

By By Nicole Vaudrin O’Reilly, MS, RD |Nutrition Educator

Physical activity is an important part of health and wellness. Not everyone can go to a gym, especially during the pandemic. Thankfully, there are many other exercise options. Always check with your healthcare provider before starting a new exercise program, especially if you have any physical or health limitations. Remember to follow COVID precautions, like wearing a mask and washing your hands, in public places.


  • For adults: at least 30 minutes a day, 5 days a week of moderate-intensity aerobic activity (ex. brisk walking, riding a bike, and mowing the lawn). Preferably, also with 2 days a week of muscle strengthening exercises (ex. Lifting weights, using resistance bands, and some forms of yoga).
  • For children ages 6 to 17 years old: at least 60 minutes (1 hour) or more of moderate-to-vigorous intensity activity most days and at least 3 days a week of muscle strengthening exercises.
  • For more information, please check out CDC guidelines.

Outdoor exercise options

  • Walk or jog around your neighborhood
  • Hike at a local trail
  • Play basketball, frisbee, tennis, etc. in your own yard or a park
  • Jump rope in your garage or outside
  • Take a bike ride
  • Do gardening and yard work

Home options

Join a team or take a group class

  • There are less options during the pandemic, but joining a team or taking group classes is a fun and social choice. Many places are offering virtual options.
  • PHXPlays is the largest organization in the valley that provides classes and team sports for youth and adults. Check them out here.
  • Your local gym may have classes, or you can go to a specialized studio for things like martial arts, spin, barre, yoga, etc.

Physical activity is one very important piece to overall health and wellness. Learn more about the many services our nutrition team can offer in NOAH’s individualized, comprehensive healthcare.