Fitness should be a crucial part of our lives - it keeps us healthy and active. When you work from home, you may not have time or want the expense of an intricate gym routine. The good news is - you don’t need to let those challenges hold you back!
Read along for some of our best, simplest tips to stay fit when you work from home.
One of the major benefits of working from home is that your breaks can take place in your house! You have access to house chores, possibly a family dog, a side job, and much more. While this can also make focusing a challenge, it can also hold many benefits, especially when it comes to sneaking in fitness.
Use a few of your breaks during the day to do a short workout. You can even schedule these around meals and other breaks, and they don’t need to last long at all. It’s even better to get up and move throughout the day, as we all know how bad sitting is for our health.
Working out for an hour is not necessary, unless you truly want to. Choose a reasonable amount of time and don’t make it overwhelming, especially in the beginning.
If you decide to use your breaks, maybe start by dedicating three, 5-minute breaks to do some type of fitness moves. When it’s a doable amount of time, you’re much more likely to stick to it in the long term.
You don’t need to run out and buy anything fancy! Chances are, you have exactly what you need, or can get a few small, inexpensive items to start.
Most of us have some kind of fitness selection of gym equipment, machines, or dumbbells. If you don’t have these things, you can start with bodyweight strength exercises or simply use the road for running. If you don’t know what type of moves to do, you can access tons of free fitness content on YouTube. You can search by length time, type of workout, etc. For example, 5-10-15+ minute workouts that feature High Intensity Interval Training Cardio, light weight training, Tabata intervals, and so on.
Fitness is great to share with others. This is a great time to get out of the house - walk with friends, join a gym or exercise class, or join a running club.
When you work out with others, you come to depend on each other, which keeps you consistent and motivated.
In the end, consistency is key with fitness. If you don’t stick with it, you won’t reap the results that come from a regular workout routine. Start with 10 minutes per day and go from there. You can simply walk or lift some light dumbbells if you’re a beginner, or find a way to make fitness social.
Set a specific number of workouts to aim for each week and start with at least 2-3. Once you begin to feel better, sleep better, and generally improve your health, you’ll want to stick with your new, healthy habit!
Health begins with healthy food! Make things easier on yourself by purchasing good, quality food and leaving the less ideal treats for special occasions or after work hours. When you make “healthy eating only” your sole option during the workday, it becomes much easier to stick to a healthy eating plan.
Snacks are encouraged, but ensure that they’re snacks that will keep you energized and productive, not napping by 3 PM. It’s incredibly helpful to make a weekly list that includes a meal plan, snacks to purchase, and meal ingredients. This helps you to factor in the times when you’ll be eating away from home, as well as stick to a budget and menu plan.
Part of health is maintaining your body in alignment. You can work on your posture, make time for stretching or yoga, but sometimes you will need outside help. Since working from home typically features desk jobs, you can be prone to neck and back pain and tension.
If you’re struggling with pain even after looking into ergonomically correct furniture, it can be helpful to consult a chiropractor, physical therapist, or your family doctor. Ensure that you’re doing everything you can to maintain your body’s structure while you work from home!
It’s important to factor exercise into your day, and when you work from home, you have more flexibility as to when this occurs. If you prefer morning workouts, you have a bit more time to get that in. If you’d rather wait until mid-afternoon, this typically wouldn’t be an issue. The important part is that you make time for it!
A dedicated exercise routine keeps you healthy, as well as helps you to make up for all the time you spend seated.
Mental health is just as important as your body’s health! While working from home is convenient, it can be isolating if you aren’t careful. Do your best to get out, talk to others, and stay social. Additionally, participate in activities that keep your mind sharp as well as calm, such as puzzles or meditation.
Another part of mental health is keeping work separate from home, which is always a challenge in a home based career. Shut down your work after a reasonable amount of time, and don’t turn “work from home” into “work all the time.”
Exercise may be a dedicated 30-60 minutes, but movement is also key! This includes getting up and moving during the day as unstructured exercise. Stretching is also good for all the sitting that the job entails, and it keeps your blood flowing and your mind sharp.
Set your alarm clock for every hour or so, and take that time to do 3-5 minutes of stretches, dancing, walking in place, or any other activity that keeps you fresh and active.
Staying healthy includes the mind and body, and factors in your mental and physical health at the same time. When you work from home, you have benefits and challenges to staying healthy. Take the steps above to ensure that you’re being your best, healthiest self in your home based career.
It’s that time of year - resolutions and goals are everywhere! We commit to being the best versions of ourselves in the new year, and one of the items on almost everyone’s list is the health category.
We can always strive to improve our health, and when working from home, health needs to take priority. It becomes easy to sit all day, eat all of the unhealthy foods in the house, and just generally lose sight of a healthy lifestyle.
When you take a break, the result is really dual-purpose - mental and physical. Taking a break gives your brain a break, and you can turn it into a physical break by taking a short walk, getting some fresh air, or doing a brief workout video.
Even if you’re extremely busy, make it a deliberate point to take short breaks throughout the day - 5-10 minutes is all you need to break up the work day!
At the top of all resolution lists is fitness! Just as you schedule important tasks to complete, conference calls, and daily to do items, scheduling fitness can really keep you healthy when you work from home.
Know yourself! If you like to get things out of the way, a morning workout might be your best bet. If you need a few cups of coffee to get moving, maybe an afternoon or evening workout suits you better. It’s not important when you do it, but that you schedule it and get it done. Not only does fitness keep your body healthy, it actually makes you more productive and effective in your home based job.
Mental health and fitness begins with balance. When you’re working from home everyday, it becomes easy to stay isolated. Schedule coffee dates and meetings out if you can, and don’t be afraid to throw in small social meetings as well.
Working from home is very different from a traditional office environment, and it’s important to keep a healthy social life. Maintain contact with friends and family throughout your week, and be sure that you’re venturing out of the house regularly.
A healthy mind and body is nothing without a positive attitude. Health begins with your attitude, and the more that you can maintain a positive one, the more you’ll be able to accomplish. Think of your positivity as the fuel to your new, healthier lifestyle!
When you combine physical, mental, and an attitude of fitness, you’ll be well on your way to a happier, healthier new year! It’s more important that you factor in healthy habits when working from home, as there is much more opportunity to sit around and eat poorly. Adopt these simple habits and see a change in your effectiveness and health in 2016.