Creating a schedule to help maintain fitness levels during a pandemic.

By: Ron Simeon

With the COVID-19 pandemic, the government and health officials has ordered all non-essential businesses to temporarily shut down in order to slow the spread of the virus. Unfortunately, that involves gyms, recreation centres and public parks.

Physical fitness is one of best tools we can use to keep our anxiety levels at bay and maintain a healthy body. While it is important for us to practice physical distancing, it does not mean that your fitness goals should have to be put on hold.

Most of you are currently working at home, finishing your semester online, or maybe even furloughed due to the pandemic, it’s very important to get on a daily schedule to help you stay on track of your fitness and create sense of normality at this time.

Here’s an example of a schedule that you can follow while practicing physical distancing:

8:00 am: Wake up, get ready for the day

9:00 am: Coffee, check emails for work, work/school related workload

10:00 am: Stretch break

11:00 am – 1:00 pm: Lunch prep, working lunch

2:00 pm – 4:00 pm: Back to work/school

5:00 pm – Home workout

6:00 pm – 7:00 pm: Dinner prep, plan schedule for tomorrow

7:00 pm and on: Relax, wind down


  • I recommend trying intermittent fasting for the time being (creating a 7-9 hour eating window). It is a trick you can use in order to help reduce caloric intake as you’re very likely to be moving around less due to the lack of steps or working from home.
  • Make sure you’re follow some sort of workout plan. Reaching your fitness goals is almost impossible without a plan. Follow the home workout guide sent by Ron Simeon for some ideas.
  • Make sure you are meal prepping most of your meals. This also helps keep you busy and may help pass the time.