Working from home has become the new normal for many, offering flexibility and convenience.
However, one major downside is the lack of physical activity throughout the day. Sitting for prolonged periods impacts your posture, energy levels, and overall health.
Here’s the good news: You don’t need fancy equipment or a ton of free time to increase your activity levels.
By incorporating simple movement strategies into your daily routine, you can boost your health, productivity, and well-being from the comfort of your home.
Why Staying Active at Home Is Important
Before we explore the best ways to stay active, let’s talk about why movement is crucial. Research has shown that prolonged sitting is linked to numerous health risks, such as obesity, heart disease, and poor posture.
Staying active throughout the day can fight against the adverse effects of sitting by:
- Increasing energy levels and reducing fatigue
- Improving focus, productivity, and mental clarity
- Enhancing overall mood and reducing stress
- Strengthening muscles and improving mobility
By making minor changes to your work-from-home routine, you can boost your physical and mental well-being.
Six Tips for Staying Active When You Work From Home
Adding more movement to the workday starts with your environment and your routine. By making a few small changes, you can encourage better posture and more frequent activity. Let’s list out some of the best ways to stay active when you work from home.
1. Set Up a Movement-Friendly Workspace
Your workspace significantly affects your daily activity levels. Making a few adjustments can encourage movement and better posture.
- Use a standing desk: Alternating between sitting and standing reduces strain on your back and legs.
- Try a stability ball: Replacing your chair with a stability ball will engage your core and improve your balance.
- Keep resistance bands or light weights nearby: Having easy access to fitness tools can help you sneak in exercises during breaks.
2. Schedule Regular Movement Breaks
It’s easy to lose track of time when you’re focused on work, but long hours of sitting can take a toll on your body. Scheduling movement breaks can help counteract this.
- Use the Pomodoro technique: Work for 25 minutes, then take a 5-minute movement break.
- Set hourly reminders: Use alarms or apps to remind you to stand up and stretch.
- Do quick stretches: Neck rolls, shoulder shrugs, and leg stretches help reduce stiffness.
3. Incorporate Desk Exercises
Even if you’re tied to your desk for most of the day, you can do plenty of simple exercises while working.
- Seated leg lifts: Lift one leg at a time while sitting at your desk and hold for a few seconds to engage your core.
- Chair squats: Stand up from your desk chair and sit back down repeatedly to strengthen your lower body.
- Wall push-ups: Face the wall and push away with your arms to work your upper body without taking up much space.
4. Walk and Talk
If you make a lot of phone calls or participate in virtual meetings during work, use this time to move.
- Take phone calls while walking: Whether you’re pacing around the house or stepping outside, every step counts.
- Walk during breaks: Instead of scrolling on your phone, take a quick walk around your home or neighborhood.
- Consider a treadmill desk: If you have space, this can be an excellent investment for incorporating movement while working.
5. Try Quick Home Workouts
You don’t need an hour-long workout to stay active — short, efficient workouts can be just as effective.
- Bodyweight workouts: Squats, lunges, push-ups, and planks can be done anywhere.
- HIIT (High-Intensity Interval Training): These short bursts of intense exercise can be done in your living room and are great for burning calories in minimal time.
- Yoga or mobility exercises: Improve flexibility and reduce stress with a few minutes of stretching.
6. Leverage Virtual Fitness Options
The rise of online fitness programs has made it easier than ever to stay active from home. Here are a few digital options you could try:
- Join virtual fitness classes: Many platforms offer live and on-demand classes for all fitness levels.
- Use fitness apps: Guided workouts and step-tracking apps can help you stay accountable.
- Try a fitness video game: Games like Ring Fit Adventure or Just Dance Now can get you up and moving rather than sitting on the couch during your free time.
Improve Your Health By Visiting FBBC After Work!
Staying active while working from home is essential for your health and productivity. By making small but intentional changes, you can prevent the harmful effects of prolonged sitting and enjoy increased energy, focus, and overall well-being.
If you’re ready to take your fitness routine to the next level, it’s time to take your exercises out of the house.
Fit Body Boot Camp offers high-energy, fat-burning workouts that fit any schedule. Check out our proven workouts and start your journey to a healthier you today!
