5 ways to stay healthy and happy in quarantine


5 minutes

25 March 2022

5 ways to stay healthy and happy in quarantine

Make the most of your quarantine, or your time at home, with these expert-reviewed tips.

When your day-to-day life changes quite drastically, it can be hard to keep looking after yourself. This applies whether you’re quarantining at home, holed up in a hotel, or just spending more time around the house.

And the truth is that “looking after yourself” in quarantine can be pretty serious business. Quarantine can contribute to stress, low mood and depression, and symptoms may continue even after quarantine ends.1

With that in mind, it’s worth thinking about ways to stay healthy and happy.

Here are five expert-reviewed recommendations to help you on your way.

In this article

Rebuild your schedule

Chances are your days used to follow some kind of routine or schedule.

Having that schedule thrown out the window can make it feel like you’ve lost the things that kept your life in balance. But rebuilding that schedule can bring balance back, and help you make sure you’re getting what you need each day.2

You could start by just adapting parts of your normal routine to a quarantine setting. Did you go to the gym in the morning? Start your day with an at-home workout. Did you get social time by going out to lunch? Schedule calls with friends and family at noon.

Piece by piece, you can add structure to your day. You can do this however you like – that structure can help with stability and comfort.2

Physical activity

Regular physical activity can help keep you physically and mentally well. The more active you are the more you can benefit, which is why it’s important to keep up with it in quarantine.3

If you’re stuck inside

YouTube and online exercises can be a great solution here. There’s a whole suite of exercise professional-approved home workouts published by the team at Exercise Right.

Beyond that, here are a few more indoor options:

  • Dance to your favourite music
  • Climb up and down your stairs
  • Make weights from water bottles, cans or jars
  • Bodyweight exercises (sit ups, squats, planks, etc.)
  • Yoga and pilates

If you can go out

Walking, running and cycling are all great activities. You could also consider bushwalking – or even build your own workout of star jumps, burpees etc at an outdoor park or oval.

No matter what solution you find, aim for the right amount and intensity of exercise for your age and fitness level. If in doubt, follow the Australian Physical Activity Guidelines.

Nutrition and diet

Your food and cooking routines might also change due to quarantine. Here are some tips to help keep your diet healthy:

  • Surfing the web for recipes? Here are 5 tips to help you find healthy recipes online.
  • If home cooking doesn't come naturally, we've got you covered with the formula for a healthy meal. It's written by a dietitian, and makes it easy for anyone to plate a healthy meal.

Mental health

Quarantine and self-isolation can put a strain on your mental health, but the good news is there’s now a wealth of information and advice to help support you.

Here are some recommendations to start with:4

  • Remind yourself that this is temporary
  • Remember that your effort is helping to keep your community safe
  • Stay connected with friends, family and colleagues through video and phone calls
  • If working from home, take breaks and maintain a healthy balance of work hours

Schedules, physical activity and good nutrition are also important for your mental health in quarantine – so if you take action on those sections of this article, you could be off to a good start.4

Finally, it’s important to seek professional help when you need it. A good place to start is with a consult with your GP, who can assess your symptoms, make a diagnosis, create a health treatment plan, or refer you to a mental health professional.

Healthcare from home: Telehealth

Since the pandemic, more doctors and healthcare professionals have started offering consults over phone and video.

Some GPs, psychologists, and many others have set themselves up to give you a high level of care in the comfort of your home. You might be surprised what’s possible – even physios can be effective for some video consultations.

When healthcare is delivered this way, it’s called telehealth. If you need support in quarantine, remember this can be an option.

Please note, if you feel unwell or are experiencing symptoms of COVID-19 get tested and follow relevant state guidelines (find more information here - https://www.health.gov.au/health-alerts/covid-19/about).

Stay well at home with telehealth

HBF covers telehealth for mental health, physiotherapy, dietetics and nutrition and more.

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  1. 1Australian Journal of General Practice - Psychological consequences of social isolation and quarantine, (2020)
  2. 2Beyond Blue - Managing your mental health - the importance of establishing a routine, (2022)
  3. 3Department of Health - Physical activity guidelines for adults, (2021)
  4. 4Beyond Blue - Managing your mental health while isolating, (2021)


This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.