How to Stay Active While Working From Home

The shift to remote work has been a game changer for many people, offering flexibility and eliminating the daily commute. However, it also comes with its own set of challenges, particularly when it comes to staying active. With the lure of your home comforts and the absence of an office environment, it can be too easy to slip into a sedentary routine. But staying active while working from home is crucial for physical and mental health.

In this article, we'll explore why staying active is important when working remotely and share practical tips on incorporating movement into your workday—even in the comfort of your home.

Why Staying Active Is Essential

While working from home offers numerous benefits, one of the downsides is the increased time spent sitting. Prolonged sitting is linked to various health issues, including:

Weight Gain: Sitting for extended periods can decrease metabolism, making it harder for the body to burn calories.
Muscle Atrophy and Weakness: Inactivity can cause muscles to weaken, especially those that are less used, like the glutes and core muscles.
Poor Posture: Working from home can lead to slouching, especially if your desk setup is less ergonomic, resulting in back and neck pain.
Increased Risk of Chronic Diseases: Sedentary behaviour is associated with a higher risk of heart disease, diabetes, and even certain cancers.
Mental Fatigue and Stress: Physical activity helps to reduce stress, boost mood, and improve focus—essential elements for maintaining productivity during your workday.

Regular breaks to move and stretch are a great way to reduce the adverse effects of prolonged sitting, boost energy, and improve your overall well-being.

How to Stay Active While Working from Home

Here are some practical ways to stay active and incorporate movement into your remote workday:

1. Set yourself a timer for regular movement breaks

A simple way to stay active while working from home is to set a timer that reminds you to take breaks throughout the day. Try the 30-60 rule: for every 30-60 minutes of work, take a 5-10 minute break to stretch or move. This can prevent stiffness and help increase circulation.

Apps or reminders on your phone or computer are handy to ensure you take breaks regularly. Use these short breaks to do something simple, like standing, walking, or stretching.

2. Create a Standing Desk Setup

Standing while working is one of the best ways to break up long periods of sitting. Suppose you don't have a standing desk. In that case, you can easily create one by raising your computer using a sturdy box, shelf, or adjustable platform.

A standing desk setup allows you to alternate between sitting and standing, helping to reduce back pain, improve posture, and keep your energy levels up.

Even if you don't stand for the entire day, standing for 10-15 minutes every hour can significantly reduce the risks of sedentary behaviour.

3. Incorporate Desk Exercises and Stretches

You can do several exercises and stretches right at your desk without needing extra space or equipment. Some easy desk exercises include:

Neck and Shoulder Rolls: Sit up straight and gently roll your neck in circles in both directions to relieve tension in the neck and shoulders.
Seated Leg Extensions: While you're sitting down, extend one leg straight out and hold it for a few seconds, then lower it. Repeat with the other leg.
Wrist and Finger Stretches: Stretch your fingers and wrists by gently pulling back on each finger or stretching your arms in different directions.
Seated Torso Twists: Sit upright and twist your torso to one side, holding for a few seconds, then twist to the other.

You can also incorporate simple stretches throughout the day, focusing on areas that tend to get tight from prolonged sitting, such as your back, hips, and hamstrings.

4. Take walking or stretching breaks

Go for a short walk around your home or outside during your break time if possible. A quick walk will get your blood circulating and provide a mental refresh. If you have the opportunity, consider walking while on a phone call or using a wireless headset to take meetings on the move.

You can also use these breaks for simple stretches or yoga poses. Poses like the cat-cow stretch, child's pose, or downward dog can help release tension, improve flexibility, and promote better posture.

5. Use the 10-minute workout routine

If you're looking for a quick burst of exercise during your day, try doing a 10-minute workout. Short, high-intensity interval training (HIIT) workouts can significantly increase heart rate and boost metabolism. You don't need any equipment to perform bodyweight exercises such as:

Jumping jacks
Squats
Push-ups
Lunges
Planks

HIIT is perfect for those who are tight on time. A 10-minute routine can have lasting benefits, helping you stay active and energized for the rest of your workday.

6. Try a walk-and-talk meeting

One of the best ways to incorporate activity into your day is to make meetings more active. If you're on the phone or in a virtual meeting, try walking around your home or yard while you chat. Not only does it give you a break from sitting, but it also helps stimulate blood flow and increase focus.

Many people find that walking during conversations helps them think more clearly and stay engaged. So, why not turn your meetings into mini-exercise sessions?

7. Set Up an Exercise Routine Before or After Work

If you find it challenging to squeeze in some physical activity during the workday, try setting up an exercise routine before or after work.

Starting your day with a morning workout can help boost energy levels, improve focus, and set a positive tone.

Whether it's a quick yoga session, run, or strength training, morning exercise can prepare you for a productive day. Alternatively, if mornings are too hectic, consider using the evening to wind down with an exercise routine that helps you relax and de-stress.

8. Incorporate movement into your household tasks

Try to incorporate more movement while cleaning or doing chores around the house. Vacuuming, mopping, sweeping, or even carrying laundry up and down the stairs can help get your body moving. Consider putting on music and turning these household tasks into mini workouts that get your heart rate up while keeping your home tidy.

9. Join an online fitness class or group

If you enjoy social interaction and the motivation of group exercise, consider joining an online fitness class or workout group. Many platforms offer live or on-demand fitness classes, from cardio to strength training to yoga. Finding an online class can make working out more enjoyable and give you a sense of community, even while working remotely.

Conclusion

Working from home doesn't have to mean being sedentary. Including simple strategies like regular movement breaks, desk exercises, and even walking or stretching during meetings can help to improve your mood and health.

Additionally, creating a routine that includes exercise before or after work or during breaks ensures that you stay consistent with your activity level.

Stay mindful of your body's need for movement, you'll feel better and be more productive and focused throughout the day. So, take the time to make your home office work for your health and well-being!