Working from home is more popular than ever, especially after the pandemic. So it’s paramount to stay active while working from home. You know, so we can avoid turning into couch potatoes or human-shaped blobs.
Sure, working from home sounds amazing at first. No more sitting in traffic or scarfing down fast food for lunch every day.
But then, reality hits: our favorite snacks are just a few steps away, there’s no walking to and from the office, and no gym to visit on the way home.
And let’s not forget about all the distractions that come with being stuck in our own houses all day. It’s easy to lose track of time and forget about moving our bodies when we’re busy with screen time, laundry, family, and everything else under the sun.
But fear not, there are some clever ways to stay active even though your work desk is in the middle of your living room (or bedroom, I’ve seen them all!).
From turning your hourly breaks (they’re mandatory!) into quick workouts, to using a stand-up desk or a piece of under-desk exercise equipment, there are plenty of ways to stay active and sneak in a sweat session throughout your day.
So let’s take a look over some of the best ways to stay active while working from home.
The Dangers Of Sitting At Your Desk All Day
Now, let’s talk about the dangers of being a couch potato. It might be tempting to plop down on the couch and watch an episode of your favorite TV show during your “office break”, but a sedentary lifestyle can seriously harm your health and productivity.
Our bodies are built to move and groove, so when we don’t get enough exercise, we’re at risk for a whole host of health problems, including:
- Back pain;
- Hip pain;
- Poor posture;
- Higher risk of heart disease due to slow blood flow and less fat burning, according to recent scientific research;
- Weak bones;
- Varicose veins;
- Increased risk of diabetes because the pancreas produces more insulin when we’re sedentary, a 2022 study finds;
- Higher stress levels;
- Digestion issues;
- And even greater risk of certain cancers (colon, endometrial, and lung) because antioxidants in our body aren’t getting the boost they need from movement.
Plus, sitting around all day can seriously cramp your productivity and energy levels. So, let’s all make an effort to get up, move around, and take care of our bodies.
7 Ways To Stay Active While Working From Home
We’ve got some tips and tricks up our sleeves to help you stay active and healthy while you work from home. Let’s get moving!
1. Take Hourly Breaks
A simple way to stay active while working from home is to take a short break after every hour of work and get your sweat on.
After every working hour, stand up and stretch your entire body for 5 minutes.
Then do any other activity for another 10 minutes. Try running up and down your stairs, or doing a quick set of pushups, squats, or situps.
Even just 10 minutes a few times a day is enough to start seeing significant progress.
Plus, pushups are great for building upper body strength and fixing those pesky rounded shoulders that come from sitting at a desk all day.
2. Use A Stand-Up Desk
Did you know that standing while you work can be a game-changer for your health and productivity? It might sound strange, but getting a standing desk for your home office could be one of the best decisions you ever make!
Standing while working at the desk can help strengthen your leg muscles and burn more calories than sitting.
Plus, now that you’re the boss of your own workspace, you can design it however you want!
If you don’t have a standing desk, no worries! You can stand at your kitchen counter. So no excuses!
3. Move Your Legs Under The Desk
How about spicing up your workday by walking as you type on your computer? Walking on a treadmill under your desk can help you burn more calories than just standing.
Or, for a lower-impact option, consider using some under-desk exercise equipment to keep your legs moving while you tackle your office tasks.
Either way, you’ll be giving your body some much-needed movement and keeping yourself energized throughout the day!
4. Pace While On The Phone
Are you someone who spends a lot of time on the phone for work? Well, here’s some good news for you! You don’t have to sit on your bum all day while chatting with clients or colleagues.
Instead, why not take advantage of the fact that you’re in your own space now and walk around while you talk?
Walking is great for your heart, and just 30 minutes a day can make a huge difference in your cardiovascular fitness.
So, next time you’ve got a long call coming up, pop in your earpiece and start strutting your stuff! You’ll not only be getting your work done, but you’ll also be improving your health at the same time.
Who knew phone calls could be so productive?
5. Be A Morning Person
Even though you’re your own boss now, don’t hit snooze and sleep in during your new work-from-home life! Instead, let’s use that time to get our sweat on and start the day off right.
By incorporating an active morning routine, you’ll be setting yourself up for a productive day ahead.
Start with some dynamic stretching to get those muscles warmed up, then power up with some jogging or weight lifting to build those bones and joints.
Jumping jacks are also a great way to keep that weight in check and your heart healthy.
If you can, take advantage of the great outdoors for your morning exercise routine. Not only will it give you a change of scenery, but also some fresh air to breathe in before you start your workday.
6. Sit On An Exercise Ball
Get ready to upgrade your sitting game with “active sitting”! Ditch your boring old office chair and hop onto an exercise ball for a fun and easy way to work on your body while you work on your projects.
And the best part? Since you’re at home, there’s no one to judge your new “chair” choice.
Using an exercise ball as your chair is like getting a workout in without even realizing it. As you sit, you’ll naturally engage your core muscles, which include your abs and back muscles, helping you maintain good posture and keeping those muscles strong.
So, grab an exercise ball and start bouncing your way to a healthier you!
7. Go Outdoors
Sometimes, you might feel cooped up while working from home, so why not take a well-deserved break and step outside?
Research shows that just 20 minutes of fresh air can give you the same energy boost as a cup of coffee.
Plus, soaking up some Vitamin D from the sun can lift your mood, balance your hormones, and even improve your sleep.
Don’t be afraid to mix things up by taking your workouts or errands outside. It’s way more fun than sweating it out in your living room!
There are plenty of tips that’ll help you stay active while working from home. You can use desk exercise equipment, a standing desk, take walking breaks during phone calls, or even try out “active sitting” on an exercise ball.
Staying active is not only good for your physical health but also your mental health and productivity. So, get creative and find ways to move your body throughout the day.
The thing is, you don’t need to go to a gym to stay active, even though your office is at home. Just plan your time well, stay organized, and have fun while doing it.