Ok I know we?re all going completely bonkers with actually being told to stay at home aka quarantine and do nothing for our own good right?… Or that we?re forced to continue working from home as we soil our sacred space?s energy with the darkness of our job?s deadlines, agendas, and quotas…..

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how to stay fit and healthy during quarantine

Or we?ve just given up, and accepted that the apocalypse is here and decided to drink, eat and use whatever vice we have access to all day long! It?s almost like a hurry-up-and-wait-situation for Armageddon to arrive!

So how do we stay sane? How do we keep healthy and fit with all this time and nowhere to go?

And let’s face it being in our 40s our metabolisms ain’t what it used to be!

I choose to fight back!

Well, after inhaling all the Toblerones and vodka I could, to forget about our predicament..I?m going to fight back and stay healthy and fit regardless of how happy the Coronavirus dances around our empty streets.

But the gyms are closed and we?re told to stay indoors as much as we can. BUT we have the internet!! There are endless free classes on YouTube to stay fit and healthy during quarantine (Fitness Blender is my fave channel).

There are of course your streaming options from your gyms and workout clubs. And then there are the empty streets that you can go running…that is running away from anyone closer than 6 feet!

These are ways to climb out of that black hole of overeating from all the panic grocery shopping you did two weeks ago! But it requires discipline…..


You can hit rock bottom and throw that Bloody Mary into the sink after you?ve done 2 weeks of hair-of-the-dogs and get your ass back into shape! This is all going to end someday and you don?t want to emerge from quarantine looking like it beat you down!

Fight back I say!

Here’s how I fight back.

My fitness regimen includes running up and down the steps in the park close by for 15 – 20 minutes. It?s great practice for bobbing and weaving, doing sprints away from anyone who gets close to you during this social distancing.

Then I jump rope for 10 minutes and do a 15-minute-High Intensity Interval Training from Fitness Blender?s YouTube channel. Afterward, I go home and do a 10-minute plank/ab workout followed by stretching…then I look forward to a yummy meal and a nice vodka rocks to reward myself! With half a Toblerone bar..regular size.

Staying fit and healthy during quarantine doesn’t have to mean boredom or idleness. Get creative – alone at home.

Step One: Classes.

Research all the types of workouts you like to do! There endless options for;

  • Yoga
  • High-Intensity Interval Training
  • Tabata
  • Boxing (which Sadie has an immense passion for)
  • Dancing sessions (Zumba, salsa, disco) or even just doing 30 minutes of intense ?Silent Disco-ing, Raving or, whatever music you like? dance sessions just to get a sweat out.

Whatever you choose, as long as you are moving you are doing more to keep fit and healthy than just staying in bed all day.

Step Two: Scheduling.

Depending on your situation try to work out at least 3 to 4 times a week.

If you can schedule it either early in the morning to get it out of the way and start your day awesomely, plus if you run you?ll be guaranteed fewer people to dodge.

Otherwise, do it right after you finish your WFH situation. So you can release all that pent-up energy and frustration. Also, this will give you something to look forward to, to wrap up your day..other than the after-work happy hour you give yourself..every hour.

Step Three: Food.

After you?ve finished your awesome work out whether in the morning or evening, find healthy recipes that you enjoy preparing and look forward to devouring.

Allow for lots of proteins, greens and of course the occasional pizza or whatever “naughty forty” food you know is so bad for you it?s so good… I stress ?occasional?…

Again the world wide web has a plethora of options for healthy dishes.

Personally, I?m one of those guerrilla warfare healthy eaters.

Grab some leaves (spinach, lettuce, arugula..maybe even kale although that makes me gassy),

add a protein (fish, chicken, whatever meat you crave, even meatless meat!),

pour some extra virgin olive oil,

a dash of Himalayan pink salt and an alcoholic beverage to garnish your meal


Trust me, if you can do this at least three times a week while quarantined at home, you?ll be fit and healthy in no time and addicted to feeling good. Better than drowning yourself in your overstocked-panic-shopped-pantry and then ending up in fetal position with your bottle of vodka, prosecco, vino or whatever alcohol you?re consuming.

Hopefully, it?s not the rubbing alcohol you bought to combat the? Coronavirus (or the ‘Rona as some are now coining it)!!

What I?m trying to say is, you?ll end up feeling better and want to do it more often. This is the perfect opportunity to create good and healthy habits.

But don?t forget to give yourself that day off to unravel, and indulge, and be that “naughty” 40 year old…just because you deserve it!

How are you keeping fit and healthy at home? Comment below!

For those of you that have been following our journey, K. D Brighton is a frequent contributor to Check out her other articles and feel free to have a look at her book with 5-star reviews, “40 single NYC; The Gold Notebook” now available on Amazon.

Thank you! is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to As an Amazon Associate I earn from qualifying purchases.

10 thoughts on “How to stay fit and healthy at 40 during the quarantine

  1. Hallo there Brighton, 

    This is exactly what I was looking for. I have a 40 year old sibling who has been telling me it is hard to keep fit when you are staying at home. And they actually dared me to get someone who is doing it right and they have a reasonable and workable plan and the person will follow. Things are not going to work out well for him after seeing this post. Lol. I have been trying to emphasize to him the same thing you are saying but he thought I wasn’t serious. I am sure this post will give him a better perspective. Thanks a lot for this. It has good content to back my argument.

    1. Hey Dave! I’m glad to hear you found this helpful and yes! It definitely helps to have an “accountability buddy” and makes it fun when there’s someone else to drag in! Fortunately, I have my sister to pick on but we both enjoy working out equally. It’s fun to have that “friendly” sibling rivalry sometimes 🙂 Thanks so much for reading and I wish you the best! 

  2. While I am not yet in my 40’s, I think these principles apply for any age. I was working out six days a week before COVID-19 and I continue to do it during. I try to get outside and go for runs three times a week because I need that fresh air. I think it is so easy to get stressed out during this time (I know I feel it sometimes) and it is important to exercise because it gets rid of those stress hormones. Thanks for writing this article that proves you can still get fit and be healthy while inside! I just pray this all starts winding down soon!

    1. 6 days a week!? BEAST MODE!! That’s impressive! What did your typical workouts look like? Before this whole lockdown, I was in the gym boxing almost every day and miss it so much. Now – I do a lot of shadow boxing and jump rope but nothing beats punching the crap out of a heavy bag to relieve some stress! I’m contemplating getting one now since I feel it helps me to stay mentally healthy too. Thanks so much for reading and I wish you all best!

  3. Hi Sadie,

    I’m somewhat past the naughty-forties, but you know what, I’ve realized the saying “age is just just a number” is very true. I’m actually starting to enjoy life much more at this age, having a lot of the experiences which life presented to me, and also no longer afraid of “what people would think”. Surely, long past that stage! Accept me as I am, or move on….

    Your post just reminds me again, that whether your man of woman, if you have a life purpose, you still need to fulfill that purpose. If you don’t know your purpose, then find out! Universe is very gracious in providing answers, if you ask.

    All the best in your journey ahead.

    1. Hi Andre – thank you so much for these lovely words! I absolutely agree that these serve as good reminders regardless of age, gender. I am very grateful just to be healthy and will continue to look to the Universe for answers 🙂 I wish you all the best.

  4. Staying fit even at 40 is really a nice idea. The pandemic has stopped so many activities including excercises at the gym. Fighting back will really be helpful to the body and general fitness. So many people has actually relented in fighting back and keep up their excercise routine I believe this article will stand as an encouragement for them to keep up their fitness goals even at 40. Nice piece

  5. Nice article, its quite not easy staying shape especially when you are already aging, it takes a lot of effort to do that which requires a lot of exercise but with the current ravaging pandemic, there seems to be not gym or yoga classes here are ways you have to keep up with it….these tips here go a long way to keeping fit, try them out and see the end results…
    Thanks for the tips… looking forward to get more

    1. Hey Evans – yeah it’s been challenging to not only keep fit and healthy but just trying to establish a routine under the circumstances. I’m glad you found these tips helpful. Have you tried any of the plethoras of online workouts during the lockdown? Do you have a favorite platform? 

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