Mohammad Parastesh - M.S. student in Exercise Physiology, Department of Exercise Physiology, Faculty of Sport Science, ArakUniversity, Arak, Iran.
Hamidreza Khalounejad - Associate Professor, Department of Exercise Physiology, Faculty of Sport Science, Arak University, Iran

The importance of physical activity in enhancing overall health at any age is well documented. Some conditions, such asavoiding going to the gym or facing urgent circumstances (e.g. the coronavirus pandemic), can lead to a more sedentarylifestyle and increase the risk of chronic diseases. Home-based training is an effective way to stay active at home. This reviewaims to offer various methods for alternative and practical home-based activity programs to enhance fitness levels. This isespecially important when preventive measures, such as quarantine, are necessary to ensure isolation and minimizeinterpersonal contact. During quarantine, it's iessentialfor adults, especially those with chronic diseases, to exerciseregularly.T he method was library-based; new books and articles on physical activity at home were reviewed, and thescientific basis for performing physical activity at home was provided. Various physical activities using the devices athome and exercises without using the devices were examined. Practical suggestions for staying active at home, alongwith aerobic exercise, including walking, running on a treadmill, proper use of stationary bikes, and body weightresistance exercises, were provided. In Conclusion, this guidance provides valuable information on home-basedphysical activities for sedentary individuals to improve their health.

Endurance training; Resistance training; Home-based physical activity; Public Health