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Ontario Tech acknowledges the lands and people of the Mississaugas of Scugog Island First Nation.

We are thankful to be welcome on these lands in friendship. The lands we are situated on are covered by the Williams Treaties and are the traditional territory of the Mississaugas, a branch of the greater Anishinaabeg Nation, including Algonquin, Ojibway, Odawa and Pottawatomi. These lands remain home to many Indigenous nations and peoples.

We acknowledge this land out of respect for the Indigenous nations who have cared for Turtle Island, also called North America, from before the arrival of settler peoples until this day. Most importantly, we acknowledge that the history of these lands has been tainted by poor treatment and a lack of friendship with the First Nations who call them home.

This history is something we are all affected by because we are all treaty people in Canada. We all have a shared history to reflect on, and each of us is affected by this history in different ways. Our past defines our present, but if we move forward as friends and allies, then it does not have to define our future.

Learn more about Indigenous Education and Cultural Services

Exercises that can help you stay fit through lockdown

January 21, 2022

During the beginning of the pandemic, I noticed a change in my habits. Not only did I find myself eating pretty much anything that my eyes first met, but I had also convinced myself that I was too busy to move! This, as you may have guessed, took a toll on my wellbeing and I noticed myself feeling more and more lethargic, lazy, and just not the person I was prior to all of this! I knew it was time to change things around for the better, hence I devised a plan to get fit and wanted to share it with you! Here are 7 exercises that you can implement into your lifestyle to help you stay fit through quarantine!


Go in front of a mirror, turn on your favourite song and do any choreography! It’s that simple. I have become quite the dancer since quarantine started and I can’t explain the joy this activity brings me. Not only are you getting your heart rate up, but you are also channelling your inner pop star. If you are brave enough, record yourself rehearsing your self-made choreography or one that you found on YouTube. Just like that, you got yourself a creative passion project to show your loved ones or even just keep for yourself! 



When my thoughts are running faster than I can keep up, I know it is time to lace up my sneakers and run a few miles. Running may seem like a laborious activity but you don’t have to run fast! You are not racing anyone and thus are allowed to run at your own pace. Following this simple rule, I have been able to not only run consistently but also improve my time over the course of the past few months. Running makes me feel so awesome and I always attain a large sense of accomplishment after every run. Still not convinced? Check out this article as Amy Burfoot explains 10 Amazing Benefits and Evidence-Supported Health Benefits of Running!



Okay so maybe you simply don’t like running. Not a problem, have you considered walking? Now you may allude to how boring it is which is why I suggest you have a friend or loved one tag along. All you need to do is start a meaningful conversation and before you know it you will have walked nearly 10,000 footsteps without even realizing it. 


Cycling is an incredible exercise for not only improving your physical fitness but also your mental wellbeing. It helps build muscle, improves your cardiovascular fitness, and provides beautiful scenery as you take on new adventures. For more information, check out Cycling Weekly. 


Squatting is arguably the most popular form of strength training. The craze behind this exercise doesn't need to be questioned because it is so convenient. Squats can be done anywhere; during your workout session, while you brush your teeth, while you microwave your food, etc. They also challenge the body’s efficiency by working several upper and lower body muscles simultaneously. These are the same muscles that allow you to swiftly complete daily tasks such as walking, bending, carrying heavy loads, etc. With all this in mind, maintaining good form is crucial. When you squat, ensure your feet are shoulder-width apart and point around 15 degrees outward, tense your abdominal muscles, look straight ahead and stand tall. Try your best to avoid hunching your back, letting your knees go inward, and lifting your knees off the ground. [1]


Lunges are a multi-joint functional exercise and similar to squats, they mimic the actions you take throughout the day with the use of your lower body muscles. They are powerful! That burning sensation you feel after completing them is due to the fact that you are working your hips, glutes, quads, hamstrings, and calves! In order to lunge, stand in a split stance with your left foot forward and right foot behind around 2-3 feet apart. Ensure your torso is straight and you’re up on your back toe. Bend the knee and lower your body until the back knee is a few inches from the floor and push back up while keeping your weight in the heel of the front foot. Interested in learning more? Check out Paige Waehner’s article on How to Lunge. 



As a student, I used to spend a lot of my time seated at my desk. This, however, changed once I realized you can stand and work! Several health professionals swear by standing and did you know that you can even purchase a standing desk? Standing desks appear to improve back pain, decrease blood sugar levels, lower your risk of heart disease, and may improve mood and energy levels! [2] Also, you don’t necessarily need to go out and purchase a standing desk, you can make one at home! All you need to do is place enough spare, durable books on your desk to serve as the foundation on which you can place your laptop and from there you can just stand!

There you have it, some easy exercises that will help you stay fit through quarantine! Be sure to try them if you feel up for a challenge. I also encourage you to conduct some research to ensure that these are safe and comfortable for your lifestyle!