Working from home is the best! You can just roll out of bed and straight to the computer, you don’t even have to fully change if you don’t want to! But there’s a caveat to this. While working remotely offers flexibility and convenience, it can also lead to a sedentary lifestyle if not managed properly. So always be aware of how much movement and exercise your body is getting throughout the day when you’re WFH.
You might be wondering, “What can I do at home to stay active? I don’t have any gym equipment!”
When we say “stay active,” it means more than just exercise and traditional workouts. We’ve got you covered with these 13 tips to help you stay active and healthy while working from home!
1. Schedule your workouts
First things first, schedule your workouts. Like any important event or thing you need to remember, you schedule it. So if you want to prioritize exercise, schedule your workouts. Studies have shown that it’s best to work out in the morning, but if you can’t, then you can add it into your routine after work hours, or even during lunch. After all, if you’re WFH, you gotta make it work for you!
For me, I almost always work out in the morning because it gives me the energy I need for the rest of my workday. This means that I go to bed very early (between 8:30 and 9:00 p.m.) and I wake up very early to work out before I go to work. Scheduling my workout throughout the week and setting it into my calendar helps me be accountable and follow through with my exercise goals.
2. Express workouts (YouTube)
I’m the queen of express workouts. In previous blog posts, I’ve shared that I don’t go to the gym and workout for hours; I’m too busy for that! Instead, I look for workouts on YouTube that help me get the exercise I need to get my body going. Whether it’s HIIT workouts, strength training, resistance training, or yoga, you can find videos on YouTube that range from 15-minute to 45-minute workouts; whatever fits your schedule!
Check out this article for my recommendations on different types of workouts and durations!
Check out this article on how to create a miracle morning routine, while working from home!
3. Stretch after meetings or an intense work period
Long meetings or extended working periods can cause tension and pain in the neck, shoulders, and back, especially if you’re sitting for a long time. Remember to get up and stretch after each meeting and take breaks in between prolonged working periods to stretch your arms and legs. Taking breaks is crucial to maintaining your longevity when it comes to working remotely.
If you tend to forget, write yourself a little note and stick it next to your computer screen as a reminder to get up and move after a meeting!
4. Do an exercise after a meeting, call, or extended work period
This is a fun exercise you can incorporate into your work day, and it acts as a short break for you to move your body and get your energy levels up again.
After a meeting, phone call, or extended working period, do 10 push-ups, 50 jumping jacks, or 15 squats. It can be any exercise you want and you can do as many as you want! While it may seem minuscule, adding these exercises in between your work time helps improve flexibility, reduce discomfort, and boost blood circulation. Next thing you know, you’ve done 40 push-ups, 100 jumping jacks, and 60 squats by the time 5:00 p.m. hits!
5. Go for a walk (if you have a dog, great!)
If the weather permits, always go for a walk outside. If you have a dog, use this opportunity to walk a little longer and enjoy the outdoors with your furry friend! Walking helps clear the mind, reduce stress, and boost mood, making it an ideal activity during work breaks. Yes, the physical part of it is great, but the mental refreshment and stress relief is even better.
If it’s cold or not feasible to walk outside, walk around your home. Make use of all that space you pay for and just walk from corner to corner. If you have stairs, walk up and down the stairs a few times. I guarantee, walking up and down the stairs will get you huffin’ and puffin’ in no time. All of these suggested activities can be incorporated into your break!
6. Clean your house
Cleaning is a great exercise! I know it doesn’t seem like it but if you shift your mindset just a little bit and use cleaning as an opportunity to exercise, you’ll find that it can be a great workout.
You can turn household chores into a workout by tackling tasks that engage multiple muscle groups. Activities like vacuuming, mopping, and scrubbing not only keep your home clean but also provide a productive way to stay active without dedicated exercise time! When I’m vacuuming, I always like to activate my core and other muscles so it really does feel like I’m working out; the ultimate optimization of time!
7. Dance breaks
Inject fun and movement into your day with spontaneous dance breaks. Crank up your favorite tunes and let loose for a few minutes to elevate your heart rate, release endorphins, and re-energize yourself for the tasks ahead. Whether you’re solo or involving your household members, these spontaneous bursts of movement inject energy and enthusiasm into your remote work routine.
During the COVID pandemic when Kevin and I were stuck at home together, I started doing random dance breaks and it was SO MUCH FUN! We’d pick a song, and for the entire song, we’d just dance and move our bodies as if no one was watching; it wasn’t just a great exercise, it was also very liberating for our mind, body, and spirit.
8. Resistance exercises – use resistance bands
Get yourselves some resistance bands; they’re totally worth it and don’t cost that much. You can incorporate resistance bands into your routine for strength training without bulky equipment. Or you can sporadically engage with the bands throughout your workday and during breaks. Like the exercises above, you can do an activity with the bands after a long meeting or working period.
With a variety of resistance levels and exercises available, you can target specific muscle groups to build strength, improve muscle tone, and enhance overall fitness. Remember, you don’t need a gym or intense workouts to stay active throughout the day!
These are the bands that I have, and you can purchase them on Amazon.
9. Standing desk – stand while you work
I love these. Standing desks are great for posture and relieving pain. If you have back pain like me, sitting for long periods is actually really harmful to your spine. When I started using a standing desk, my neck and back pain were reduced significantly.
Standing while working engages your core muscles, encourages better circulation, and alleviates pressure on your spine. If you’re not used to it, gradually introduce standing into your routine and alternate between sitting and standing to find what works best for you.
10. Walk around while on calls (if you can)
Take advantage of phone calls or virtual meetings as opportunities to move! Walking while talking not only burns extra calories but also stimulates creativity and enhances cognitive function. That’s why you always see people pacing back and forth when they’re phone calls.
If you’re able to and if it’s safe, always opt to walk around while taking those work calls. Whether you’re pacing around your home or stepping outside for a breath of fresh air, incorporating movement into your calls can invigorate both your body and mind!
11. Get an exercise ball to sit on
An exercise ball is an incredibly versatile tool to have in your home. Even if you’re not using it for specific exercises, swapping your desk chair for an exercise ball can engage your core muscles and improve balance!
Active sitting on an exercise ball can also help alleviate back pain, improve posture, and promote better spinal alignment throughout the day. Unlike traditional desk chairs, which can lead to slouching and discomfort, an exercise ball promotes active sitting, reducing the risk of back pain and stiffness. You’re basically exercising while you’re sitting! The best part — it adds an element of fun to your workspace, making it easier to stay engaged and focused throughout the day.
12. Desk bike (under-desk bike)
A desk bike or under-desk bike is not only a cool concept but also a convenient solution for incorporating physical activity into your workday without interrupting your workflow. Pedaling while working not only burns calories but also improves blood circulation and boosts energy levels. Again, you don’t have to miss a beat and can be exercising throughout your day at the desk!
Whether you’re typing emails, attending virtual meetings, or reading reports, an under-desk bike allows you to multitask effectively while reaping the benefits of exercise.
You can check out some recommended under-desk bikes on Amazon.
13. Get up every hour – set an alarm
I always suggest setting an alarm for all of the aforementioned activities and suggestions. Just like scheduling your workouts, if you don’t set an alarm, it’s easy to blow off whatever you are planning to do. Being sedentary for long periods is not good for your health.
To combat this, set an alarm to remind you to stand up and move around every hour. Yes, every hour! Whether it’s a quick stretch, a lap around your home, or a few minutes of jumping jacks, regular movement breaks are essential for maintaining mobility and overall health. It’ll also relieve pain and tension while boosting your energy levels!
