While many of us love working from home for its high level of freedom and flexibility, there are a few downsides, including the heightened risk of a sedentary lifestyle. It’s super important that you remain active if you want to maintain good physical and mental health, so let’s take a look at some practical tips that help in this regard.
Schedule Walking Meetings
We all know that it’s easy to get sick of online meetings, both figuratively and literally. They often force you to sit for long periods without much movement or mental stimulation. A great way to combat this is by turning some meetings into walking meetings, which helps boost your creativity at the same time as getting in some physical activity.
Set Up a Mini Workout Station
There’s no need to commit to a gym membership to stay in good shape. You can simply set aside a small area in your home for quick but effective exercises that’ll help you feel your best and improve your mental clarity. Keeping things like resistance bands, dumbbells, or a yoga mat nearby makes it easier to fit in mini workouts.
Follow Online Workout Videos
You probably know that online workout videos are a super convenient way to stay active. Tons of platforms offer both free and subscription-based fitness classes you can follow along with. Whether you’re into yoga or high-intensity interval training, there’s something out there for every fitness level and interest.
Use a Standing Desk
According to Mayo Clinic, sitting for long periods of time can put you at a greater risk of serious health issues such as cardiovascular disease and cancer, so it’s super important to do everything you can to avoid it. The good news is that a lot of standing desks are pretty affordable and easy to use, and they can work wonders for your posture and overall well-being.
Take Regular Breaks
You’ve probably heard a thousand times that it’s important to take breaks from your screen or work, but that’s because it’s true. These short breaks can make a huge difference in helping you reduce stress and keep your mind and body healthy. Every hour, try standing up, stretching, or taking a quick walk around your home.
Incorporate Stretching
Stretching might sound like a small and trivial thing, but sometimes the simplest things are the most effective. Easy stretches like reaching for the ceiling or touching your toes can help relieve muscle tension. When done regularly, stretching also keeps your body flexible and reduces the risk of injuries from being inactive for too long.
Utilize Fitness Apps
Fitness apps are great for keeping you motivated and tracking your progress. Many of them offer guided workouts, reminders to move, and activity tracking features. These tools can turn your home into a personalized fitness hub, helping you stay on track with your health goals.
Engage in Desk Exercises
Believe it or not, you can do some effective exercises right at your desk. Chair squats, seated leg raises, and desk push-ups are simple moves that require minimal space and no equipment. These activities keep your muscles engaged and your body moving.
Stand Up When On Calls
Standing during phone calls or video conferences adds a bit of movement to your day. This simple habit prevents you from sitting too long and helps you stay more alert during conversations. It’s an easy way to sneak some physical activity into your daily routine without much effort.
Take the Stairs
If you have stairs at home, you should definitely use them to your advantage. Climbing stairs is an excellent cardiovascular exercise that also strengthens your legs and glutes. Adding a few sets of stair climbs into your day can give you a quick and effective workout.
Invest in a Desk Bike
A desk bike lets you pedal while you work, combining productivity with physical activity. This equipment is perfect for maintaining cardiovascular fitness and keeping your legs active. Pedaling while working helps burn calories and improves circulation.
Practice Yoga
Yoga offers both physical and mental benefits, making it a great addition to your daily routine. Set aside time for a short yoga session to stretch your muscles, improve flexibility, and reduce stress. There are many online resources with guided yoga classes suitable for all levels.
Dance It Out
You probably already know that playing your favorite music and dancing for a few minutes can really lift your spirits, but it provides a great workout that can improve your overall health and well-being too. These spontaneous little dance breaks are excellent for breaking up the workday with some joyful movement.
Use Resistance Bands
Resistance bands are versatile and easy to use for strength training exercises. Keeping a set of bands at your desk allows you to perform exercises like bicep curls, tricep extensions, and squats. These exercises help maintain muscle tone and strength without needing heavy equipment.
Perform Bodyweight Exercises
Bodyweight exercises like push-ups, lunges, and planks can be done anywhere. Incorporating these exercises into your routine requires no special equipment and provides a full-body workout. Regular bodyweight training helps build strength and endurance.
Take Short Walks
A quick walk around your home or neighborhood can do wonders for your mind and body. Even a brisk 10-minute stroll can boost your energy and clear your thoughts. Try scheduling these mini-walks during your breaks to stay active all day long.
Hydrate Regularly
Staying hydrated is key to good health and can also get you moving more. Drinking plenty of water means you’ll need to get up to refill your glass and take bathroom breaks. These little movements add up, keeping you more active without even trying.
Engage in Household Chores
You may not think of chores as being much of a workout, but they can be a surprisingly good way of keeping you active. Cleaning, cooking, and gardening are great ways to keep moving. These tasks break up long periods of sitting and give you a productive way to stay active. Plus, your home will look great.
Join a Virtual Fitness Challenge
Joining a virtual fitness challenge can be super motivating and fun. Many online platforms offer challenges that encourage daily activity, like step counts or specific workouts. Being part of these challenges makes staying active feel like a game.
Stretch Before Bed
Ending your day with some gentle stretching can improve your flexibility and help you relax. A simple stretching routine before bed can ease your muscles and prepare you for a good night’s sleep. It’s a great way to ensure you stay active, even at the end of the day.