Keeping Fit While Working From Home

With all the changes to our lives this year, one that has created a particular challenge is the transition to working from home. Some of us might be used to working from home and it’s our permanent work set up. But many who are making the transition to working from home run into a common problem: staying fit while also working from home. 

One of the reasons working from home can be so challenging – especially when it comes to your health goals – is because we are then surrounded by everything we love and what makes us feel comfortable. That might be your favorite cozy blanket where you take the perfect nap or a huge bag of chips. If it’s the latter, you’re falling into one of the biggest pitfalls working at home puts you up against.

Even though you’re technically “at work,” performing your daily duties at home means you have easy access to great snacks and will likely also become more sedentary. Even the occasional walk around your office counted as exercise, but being homebound eliminates those small bursts of activity. 

But no matter what, you aren’t a lost cause. While it may require creating some new habits, staying fit at home is totally accessible. 

One of the easiest things you can do is just get your workout out of the way. Try exercising first thing in the morning. It’ll also help you wake up your body and mind. This will always work out better if you also dress for the part. Throw on your workout clothes to get yourself in the mindset to work your muscles. 

A great way to start your morning workout is with a plank. Camilla Thompson, a well-being coach from Sydney, Australia, recommends it and does it herself. “It works out so many areas of the body,” she said. “And it also benefits your mental health.”

You can also start your morning routine with a good stretch. Even a simple yoga flow can help to warm up your body and get you in the mindset you need for your at-home workout. While strength and aesthetics are fun products of exercise, developing a good range of motion and flexibility will benefit you in the long run. 

Whenever you decide to do your work out, don’t feel like you have to copy your exact gym routine. Splitting your daily exercise into smaller chunks of time throughout the day will give you the physical activity you need. 

These so-called “micro-workouts” are a great option for those who are now spending almost all their time at home. There are thousands of YouTube videos and workout routines online that you can find. You might also want to check out one of the workout apps. 7-Minute Workout gives you a quick micro-workout with a focus on an area of your body, full body, stretching, HIIT, and more. Keeping a jump rope on hand is also a good idea. With only a few minutes, you’ll get a vigorous cardio workout, even if it’s during the commercial breaks. Or, if you’re feeling up for it and need a happiness boost, try a personal dance party. Blast your favorite songs and dance until you fall down. 

Throughout the day, it’s really easy to forget that you still need to move your body. One way to avoid letting yourself sit on the couch or in your home office space all day is to set reminders for yourself. Try setting an hourly alarm to remind you to move around a bit, even if it’s only five minutes. 

And while it might sound great to develop these habits, sometimes it just won’t work out. A phone meeting will go long or a Zoom meeting might get delayed. Another easy way to get your physical activity in is to incorporate it in your existing routine or do double-duty.

Instead of sitting on the couch – or laying in bed – for your next conference call, take a walk. Even if it’s walking in place or walking around your apartment, it’ll make a difference. If you can, try to take a walk outside. The sunshine and fresh air will do amazing things for your body and your mind. 

Along with your physical activity, you will need a proper diet to maintain your health during your at-home work life. As tempting as it is to binge on everything salty and sweet, choosing healthier options can make a big difference. Find your favorite fruit or a date bar. Luckily there are tons of healthy options to satisfy your sweet tooth. If you have the healthy options on hand instead of the ones that do nothing for your nutrition, you’ll start noticing a difference in how you feel and how you look. 

Finally, remember that it’s not just about exercise when it comes to your overall well being.

Especially when you’re feeling isolated, depression and anxiety can creep up. Find time in your day to meditate and focus on your mental wellbeing. Keeping up with your mental health will help you find the motivation to keep your body active during your hours at home.