How to Stay Healthy and Active When Working from Home

Working from home?


COVID-19 has made even the most extroverted individuals to work from home. Most people worldwide now work from home. This has made your work and personal lives to take place from the comfort of your home.

With most days spent at home, it’s easy to become a couch potato, hence the need to stay active and healthy. Whether you’ve been working from home all your life or resorted to remote work due to the COVID-19 pandemic, you can keep active in fun and easy ways.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of exercise or physical activity every week. This comes to about 30 minutes of exercise daily during weekdays.

When spending most part of your day seated at a kitchen table, desk or couch, the need to stay active can’t be emphasized enough. Some benefits of physical activity and keeping fit include:

  • Better brain health
  • Improved immune system
  • Stronger muscles
  • Weight loss and control

When working from home, you’re likely to extend your work hours way past the 9 to 5 office grind. Here’re a few tips to help you stay active and healthy while working remotely from home:

1. Go for walks

Walk around your house or outdoors to keep your body moving. Count your daily steps to keep track of your walks, runs, or moves every day. A 2011 study recommends about 10,000 steps or 5 miles of daily walks. If you’re unable to get enough time for outdoor walks, move around your house during calls to stay active. A phone or conference call, unlike face-to-face meetings, gives you a chance to walk around and attain your goal of 10,000 steps daily. Use your wireless headphones and turn off your camera when on Zoom meetings to move around as you connect with your project team or colleagues.

2. Work while standing

Prolonged sitting can lead to a flat butt, back pain, and poor posture. Instead, work while standing to combat these effects of sitting for prolonged hours. Invest in a standing desk or create a DIY one using crates or boxes.

3. Fidgeting is acceptable

Fidgeting in the office can disturb your colleagues. But, you can swing your legs, tap your feet and fidget whatever you want to stay physically active. Move around on your seat to attain your goals of staying active.

4. Clean your home

Take time to clean your house to keep your body moving. Vacuum your living room, scrub the tub, wash dishes or dust your house to work out your arms. House chores can keep you upright and active.

5. Eat while standing or doing lunges

Make lunchtime more than just food. Do lunges or squats in between taking bites of your meal. When done eating, do some quick cardio before getting back to work. Some activities to do during lunchtime include:

  • A stair workout
  • Jumping jacks
  • Jump rope in your yard or driveway

6. Fold laundry while on your feet

When folding your laundry, do it while standing. Don’t sit on the bed, couch, or chair to avoid becoming sedentary. This is also a great way to improve your posture.

Include squats into your laundry day routine to make it more active. Squat as you pick your clothes from the laundry basket to load them onto your washing machine. Check out gym tan laundry for ideas to get you started.

7. Set alarm reminders

You’re likely to work more hours when working from home. Set alarms to remind you when to take breaks to avoid being sedentary. Break up the monotony of prolonged sitting with an alarm to walk around your house or do something different.

Set your alarm every couple of hours to take breaks from your work. Depending on your work schedule, you can set your alarm to go off as many times as you want. However, make sure that you don’t set it to go off during meetings or conference calls.

8. Engage in indoor games

Take breaks from your work to indulge in your favorite indoor game. When looking for a way of taking advantage of spending time at home during your free time, you won’t go wrong with an indoor game. Consider the following:

  • Table tennis
  • Ping pong
  • Cards
  • Chess

9. Workout in bed

You can work out in bed on those lazy mornings when the last thing you want is to get out of bed. Learn how to exercise in bed and the various moves you can do to work out your body.

10. Place mini pedal machines beneath your desk

Invest in under-desk workout mini machines to keep your legs active while working from home. They allow you to focus your mind and time on your work, be it video calls or spreadsheets while exercising your legs to keep your body active.

Some machines to consider include:

  • Cycle pedals
  • Ellipticals
  • Steppers

11. Read while working out

If you’re a book nerd, you don’t have to stop reading to work out when working remotely from home. Invest in wall sits to make your reading time more active.

Enjoy reading your book, paperback, or eBook on your wall sit. Alternatively, opt for a treadmill or stationary bike to work out while enjoying your favorite read.

12. Get an exercise ball chair

Add some bounce to your work from home routine with a yoga ball chair. Instead of using ordinary office chairs, exercise ball chairs are handy when you need to work out while working. If you’re pregnant, experiencing hemorrhoids, or undergoing postpartum, you’ll find the chairs most useful.