5 Tips to Help Athletes Stay Fit During COVID-19 Lockdown

Due to the coronavirus pandemic, the sports industry has got a major hit. Various major events have been postponed. And, athletes of all levels are going through a tough time. Gyms are closed. No permission to go out.


According to the Center for Disease Control (CDC), the coronavirus outbreak can result in various conditions such as anxiety, trouble sleeping, depression, etc. As these health issues have a direct impact on an athlete’s game, it’s important to take the right steps to reduce the chances of their development.


So, how can athletes stay on track while staying at home during the COVID-19 outbreak? Read on for more information.

Do Home Workouts

As a dedicated athlete, you have a conditioning, strength, and fitness training schedule. So, you should maintain it when at home. Use a stationary bicycle, water bottles, resistance bands, etc. for strengthening the muscles. For instance, using a hip abductor machine in the fitness center is the same as doing monster walks or sidewalks at home. Both of these exercises target the same muscle group.

You can find a wide range of home exercises online. In fact, many athletes are posting videos on their social media channels about home workouts. On April 07, Olympic Channel posted a video on Twitter. In this video, an American figure skater Jason Brown shares some tips on skipping rope with his skates on. Watch it here.

Check Your Daily Diet

Since you aren’t doing as much physical exercise as you did before the COVID-19 pandemic, it doesn’t mean you can eat anything. Eat healthy foods such as fruits and green vegetables, and avoid eating spicy foods.

Experts say that athletes should eat a nutrition-rich diet from different sources, and stick to healthy eating habits. Leafy greens such as broccoli, cauliflower, spinach, etc. are rich in antioxidants, minerals, vitamins, calcium, and iron thus provide anti-inflammatory effects.


If you are doing light exercises, you can cut your daily calorie intake. But, don’t add or replace any food in your diet on your own. Talk to your dietitian to design a perfect coronavirus diet plan.

Manage Stress

All the sports events have been postponed, which made almost the majority of the athletes anxious and stressed. However, worrying excessively about your game will increase your tensions in the future. So, try to minimize your stress levels. Remember, things won’t remain the same forever, and everything will get on the track soon.


During the quarantine, most athletes are worried about gaining weight. However, it’s not a big deal. Eating a whole packet of chips isn’t something you need to worry much about. Manage your anxiety levels and stay focused and motivated.

Get at least 7 to 9 hours of sleep. This is one of the best restorative things to do for your body, mind, and spirit. Clearly, if you are well-rested, you are more likely to focus on things and manage your time effectively.


Moreover, you should cultivate your hobbies. Do whatever makes you happy. For example, if you love playing games, go for it. I would like to suggest you Valorant. It’s a great team-based game, and many compare it with Counter-Strike: Global Offensive and Overwatch. In this game, players from different countries join either the attacking or defending team. You can buy weapons according to their economic abilities. Moreover, you can increase your rank with valorant boosting. Thus, climbing the ladder can be a great fun during the COVID-19 quarantine.

Spend Time With Your Family

Since you can’t go out, it’s a great opportunity to strengthen your relationships. Spend more time with your family. It always feels great to sit beside your parents and remember your childhood moments. Research says that spending quality time with your loved ones can help you boost your mood, energy levels, thus improving your overall health.

Moreover, the quarantine can help you to test your parenting skills. Get creative, and enjoy a variety of fun activities with your kids.

Read Books

Reading books provides cognitive mental stimulation and brain exercises. It helps you boost your focus and memory. Since you have a lot of free time during the coronavirus pandemic, why not utilize it to strengthen your mind by reading books about success and life.

There’s a wide range of books available online. Well, my favorite is—The Talent Code. It’s written by an award-winning journalist Daniel Coyle. In this book, he explained how you can transform the brain functions by the ways you perform specific tasks. He revealed that some teaching methods can provide great results over others. By reading this book, athletes can learn how to achieve the full potential by training their brains.


Some other books for athletes are—Thrive by Brendan Brazier, When The Past is Always Present by Dr. Ronald Ruden, Unleash Your True Athletic Potential by Julianne Soviero, and Unthinkable by Scott Rigsby.


To sum it up—there are many ways athletes can maintain wellness during the coronavirus pandemic. Home workouts using water bottles, sofas, chairs, resistance bands, etc. can help build muscles and strength. Eating a nutrition-rich diet provides your body with energy to perform physical work and stay focused and motivated. Spending time with your kids and parents can help you strengthen your relationships while managing your stress levels.