With more people working from home than ever before, many are finding it difficult to stay active, especially with gyms and other workout facilities closed down for much of the year. Finding your fitness groove while working from home can take time, but it’s so important for both your physical and mental health. Not only does it allow you to take a break from work, it can also reduce your risk of heart disease and other serious health issues, lower your blood pressure, manage your weight and boost your mood and productivity. Read on to find out how to stay active when working from home!
How to Stay Active When Working From Home
1. Start Your Day with a Walk
There’s truly nothing better than starting your morning with a brisk walk. Not only do you begin your day with fresh air, it’s the perfect way to boost your mood, get your steps in and get into a positive mindset for the day ahead. Walking right when you wake up ensures you don’t allow distractions and excuses to keep you from exercising later in the day.
2. Try a Sitting/Standing Desk
Sitting at a desk all day is no good for you. Too much sitting can increase your risk of chronic diseases such as heart disease and diabetes, and it can also hinder your mental health and lead to weight gain. You should try to walk or exercise everyday, but switching between sitting and standing throughout the day is also key. A sitting/standing desk can help lower your risk of weight gain and lower blood sugar levels, reduce back pain and even help make you more productive.
3. Schedule a Daily Online Workout with Friends
If you and your friends are all working from home, scheduling an online group workout can help hold you accountable. It’s easy to make excuses when you’re doing a workout on your own, but when you schedule a workout with friends, you’re less likely to bail, even if it’s online. A group workout can also boost your motivation and make the whole workout more fun!
4. Take Walking Business Calls
As long as you don’t need to be on video, try walking business calls. You can do this solo or maybe the person on the other line will even want to do it too! You’ll get a nice dose of fresh air, and it will feel so good to get up and move around. Walking also creates better blood flow, which helps you think, and engages the lymph nodes, which helps you relax.
5. Keep A Pair of Weights Near Your Desk
Keeping a pair of dumbbells near your desk allows you to get arm workouts in during calls or while you’re waiting for files to download. Having them nearby makes it easy for you to pick them up when it’s convenient for you and do some repetitions. Doing this frequently will help you build and tone your upper body.
6. Set a Timer to Get Up Every Hour
The day can fly by if you’re not paying attention. Try setting a timer every hour to remind you to get up and move around. Perhaps you can work in ten minutes of body weight exercises, a light stretch, a run or walk up and down your stairs, or even a quick dance party. Getting your body moving each hour will make a difference to both your physical and mental health!
7. Start Your Day in Workout Clothes
Instead of getting dressed in your typical work-from-home garb, start your day in workout clothes. This will act as a reminder that you have a workout planned, plus you’re more likely to exercise if you’re already in the right gear. It makes it easy to transition to exercise whenever your workday allows, eliminating a step that may divert you from your workout.
8. Block Your Calendar for Exercise Breaks
Unless you actually block out time in your daily calendar, you may not find time to get a workout in. Even if it’s 15 minutes, jot down a time in your schedule to make sure it happens. You can also block off this time in your shared work calendar so your coworkers know you’re not available at that time.
9. Use a Fitness Tracker
It may not be for everyone, but a fitness tracker allows you to create step goals for the day and records your heart rate and daily burned calories. Seeing these numbers and a visual display of your progress can act as motivation, boosting your daily workouts and making them achievable. If you get busy or forget to get your steps in, your fitness tracker will send you a reminder to get back on track.
10. Take a Midday Stretch or Yoga Break
Stretching is so good for your body, especially if you spend most of the day sitting down. Even a short stretch break can rejuvenate your body and mind. If you have a bit more time, work in a quick but effective yoga session to increase mental clarity, curb post-lunch sugar cravings and boost your mood.
11. Pay for a Monthly Fitness Membership
If you can afford it, paying for a monthly online fitness membership will encourage you to get your workouts in. When you do workouts for free, it’s easier to skip them, but when you’re actually paying for a membership, you don’t want it to go to waste.
Staying active is so important when you work from home. It boosts your physical and mental health and helps you stay alert and productive throughout the day!
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