The shift to remote work has brought about big challenges in maintaining an active lifestyle. Take away the daily commute and sedentary nature of many remote jobs, and keeping physical activity high on the agenda becomes a primary hurdle.
This reduction in movement can lead to a lack of incidental exercise, making it more challenging for individuals to meet their recommended daily activity levels. For example, those who previously walked or cycled to work may find it difficult to replicate this level of physical activity at home.
Moreover, the impact of reduced physical activity extends beyond the physical realm, affecting mental well-being as well. Research has shown that a sedentary lifestyle can contribute to an increased risk of musculoskeletal problems and mental health issues, both of which are prevalent among individuals working from home. For instance, statistics indicate that over 30% of sick days in the UK are attributed to these specific health concerns resulting from a lack of physical activity while working remotely. These figures underscore the critical need for effective strategies to stay active and maintain overall well-being while working from home.
One example of the challenges faced by remote workers is the absence of natural movement that comes with a typical office environment. Without the need to walk between meeting rooms, interact with colleagues in person, or move around the office, individuals can easily find themselves sitting for extended periods, leading to a significant reduction in daily physical activity. This change in routine requires deliberate effort to incorporate movement and exercise into the workday, highlighting the need for proactive strategies to stay active at home.
You probably know that workout options extend far beyond the gym alone, but when you find yourself suddenly working from home, a whole new routine must be created around that. The following easy-to-implement tips will help you stay active while working from home.
Prioritising physical activity in the home office is essential for maintaining a healthy and active lifestyle while working remotely. A practical approach to integrating movement into the workday is to create a routine that includes regular exercise, similar to scheduling work meetings. By allocating specific time slots for physical activity, individuals can ensure that exercise becomes an integral part of their daily schedule, promoting overall well-being and productivity.
Scheduling and prioritising at-home personal training sessions can provide the motivation and guidance needed to maintain a consistent workout regimen. Whether it’s through virtual sessions with a personal trainer or online group classes, having structured workouts tailored to individual fitness levels and goals can help individuals stay accountable and on track with their physical activity. This personalised approach can make a significant difference in staying active while working from home, as it provides the necessary support and expertise to keep individuals engaged and motivated.
Research has shown that incorporating regular movement and physical activity into the workday can have a positive impact on overall well-being. For example, individuals can set aside time for short, energising exercises or stretching sessions during work breaks, promoting improved energy levels and enhanced focus. This deliberate integration of movement not only contributes to physical well-being but also supports mental alertness and productivity throughout the day.
If you noticed a reduction in your incidental exercise levels when you started working from home, it’s time to add some back in!
In addition to scheduling regular exercise, it’s also important to incorporate movement into the workday. Setting timers to remind yourself to get up and move every hour is a simple but really useful way to keep moving and counter the sedentary nature of remote work. Take a short break and do some stretching or walking around the house – or, better yet, engage in some quick, energising exercises.
Organising the home with fitness in mind (such as designating a specific area for workouts or ensuring easy access to exercise equipment), can also make it easier to build physical activity around work responsibilities. This approach simultaneously prioritises physical activity whilst cultivating a supportive environment for staying active at home.
You undoubtedly need to make a few lifestyle adjustments when you start working from home. With that, new habits must be created. Consistency is crucial when building habits and one step towards achieving consistency is planning. Where will your workouts fit into your at-home working regime? Make them a priority and put them in your calendar, just as you schedule work meetings. Set reminders and perhaps even an alarm to help you take action.
You don’t need to have an entire room in your home that’s solely dedicated to exercise. That’s wonderful if you do, but if not, think about how you can set your home up with fitness in mind. There are plenty of workouts you can do in a small space in your living room, but it’s still a good idea to determine whether you should rearrange the furniture to maximize your space. Make sure any fitness equipment is visible, tidy, and easily accessible.
Non-planned exercise is fitness that happens as part of everyday life, such as walking from place to place or taking the stairs. When working from home, that sort of activity might not occur as naturally. So, give your body some love and take active breaks from your desk. Get up and take a walk around the block, or stand up and do 10 squats before you go to the bathroom. Perhaps you can even do walk-and-talk video calls. Again, if you are not in the habit of taking regular breaks, set a recurring alarm on your phone to remind you to get out of your chair!
[Find out more in “The best tips for setting up your home environment with health and fitness in mind”].
If you lost your gym-based personal trainer when you started working from home, or you need some motivation to find your home workout groove, hire a personal trainer to come to your home. Enjoy the benefits of one-to-one personal training minus the busy gym setting and time hassles.
Staying motivated and consistent with workouts while working from home is essential for maintaining an active lifestyle. With the flexibility of remote work, individuals can customise their workout schedules to fit their personal preferences and energy levels. For example, some may find it beneficial to start the day with a morning workout to boost productivity and motivation, while others might prefer to unwind with an evening exercise session to relieve stress and tension. By tailoring the timing of workouts to individual needs, it becomes easier to stay motivated and committed to regular physical activity.
In addition to personalised workout schedules, setting specific, achievable fitness goals can serve as a powerful motivator. For example, aiming to increase daily step count, improve flexibility, or achieve specific strength targets can provide a sense of accomplishment and drive individuals to stay consistent with their workout routines. Moreover, tracking progress and celebrating milestones, such as completing a certain number of workouts or reaching a fitness milestone, can further enhance motivation. By focusing on personal progress and achievements, individuals can maintain enthusiasm for staying active while working from home, leading to improved physical and mental well-being.
Engaging in activities that inspire and motivate individuals to stay active can have a significant impact on their overall well-being and lifestyle. For example, participating in virtual fitness challenges, setting personal fitness milestones, or exploring new workout modalities can reignite enthusiasm and commitment to staying active while working from home. This proactive approach not only fosters a positive mindset towards physical activity but also contributes to an ongoing sense of achievement and motivation.
Get creative with some desk-based exercises while you are working from home. Sit on a stability ball to help engage your core muscles and bring awareness to your posture. Do some tricep dips from your chair or push-ups with your hands on your desk. Take a break and try a few desk-based stretches when you need to loosen up.
When it comes to staying active while working from home, incorporating desk-based exercises and stretches into the daily routine can be highly effective. Not only do these exercises help release tension and improve blood flow during the workday, but they also counteract the negative effects of prolonged sitting, which is easy to do when you’re working from home. Try simple desk exercises like shoulder rolls, neck stretches, and seated leg raises into your work breaks, promoting physical activity without the need for additional equipment.
You don’t need traditional gym equipment to stay active – get creative with repurposed household items like water bottles as weights for light arm exercises, or a using a (sturdy) chair for step-ups and tricep dips. These practical alternatives offer simple ways to stay active without the need to invest in expensive workout gear. By using items readily available at home, you can build physical activity into your routine, whilst demonstrating that you have everything you need right here.
Online personal training sessions or fitness classes are other great options to help you stay active while you’re working from home.
In today’s digital age, there is a wealth of online resources available to help individuals stay active while working from home. Online fitness classes and workout apps provide a quick and accessible way to build physical activity into your routine – often with free workout videos on platforms like YouTube, allowing you to choose workouts that align with your fitness goals and preferences. Whether it’s high-intensity interval training (HIIT), yoga, or dance cardio, these online platforms provide a giant exercise library that caters to every exercise style you can think of, making it possible to find an activity you enjoy and are more likely to stick with in the long run.
Providing you plan and prioritise your sessions, they can fit seamlessly into your at-home working life. Workout apps also have their place for staying active at home. When you understand the differences between a workout app and online personal training sessions, you can determine which one (or whether a combination of both) is best for you.
Staying motivated and consistent with workouts while working from home is the key to maintaing an active lifestyle. With the flexibility of remote work, online personal training creates a way to personalise your workout programme, tailored to your goals and fit around your schedule.
By booking in sessions, you’ve got workouts in the diary, which go a long way to building consistency – and are also shown to boost productivity and motivation too. Regular fitness sessions and the support from an expert make the plan completely personalised to your goals and context, and make it MUCH easier to stay motivated and committed to regular exercise.
In addition to personalised workout routines, your trainer can help you establish milestone fitness goals that are achievable, and bring motivation and inspiration when you hit them. Simply setting a slightly higher step count, improve flexibility or achieving set strength targets brings a powerful sense of accomplishment and helps you stay motivated to and consistent with your workout routines.
On top of that, tracking progress and celebrating milestones, such as completing a certain number of workouts or completing a certain number of exercise repetitions, can further enhance motivation. By focusing on personal progress and achievements, you can stay motivated and enthusistic about staying active while working from home – and a big boost in your physical and mental well-being.
Engaging in activities that inspire and motivate individuals to stay active can have a significant impact on your overall well-being and lifestyle. Try taking part in virtual fitness challenges, setting personal fitness milestones, or exploring new workout ideas to reignite enthusiasm and commitment to staying active while working from home. This proactive approach not only fosters a positive mindset towards physical activity but also contributes to an ongoing sense of achievement and motivation.
Make your desk work a little more active by spending more time standing. Invest in a sit-stand desk so you can move between the two positions as needed. Burn a few more calories while you stand and help offset postural issues and related problems from sitting for too long.
Incorporating ergonomic solutions into the home office environment can significantly contribute to promoting an active workday. For example, investing in a sit-stand desk offers the flexibility to alternate between sitting and standing throughout the workday, reducing the amount of time spent sedentary and promoting better posture. This simple adjustment can help alleviate the negative effects of prolonged sitting, leading to reduced musculoskeletal strain and increased overall energy levels.
In addition to a sit-stand desk, individuals can make ergonomic adjustments to their home office setup to encourage more movement during the workday. This could involve incorporating an adjustable chair and keyboard tray to maintain proper body alignment and reduce strain on the muscles and joints. Furthermore, creating a dynamic workspace by strategically placing essential items like the printer or filing cabinet can encourage physical activity by necessitating movement around the workspace. By implementing these ergonomic solutions, individuals can transform their home office into an environment that actively supports movement and overall well-being, even during busy work hours.
Research has shown that incorporating ergonomic solutions into the home office environment can have a positive impact on physical health and well-being. For example, making adjustments to the workspace to promote better posture and movement can lead to reduced musculoskeletal strain and increased energy levels. This proactive approach not only supports physical well-being but also contributes to a more comfortable and productive work-from-home experience.
Making outdoor activity part of your daily routine while working from home is essential for maintaining a healthy and active lifestyle. Walking, jogging, or cycling in green spaces gives you your physical exercise hit, but brings extra benefits for mental well-being, reducing stress and promoting relaxation. Take a brisk walk in a nearby park during a lunch break to clear the mind and re-energise for the rest of the workday. When you’ve spent all day in front of a computer, it’s refreshing change of scenery and a much-needed break from the indoor work environment.
To make it happen, you’ll need to schedule dedicated time for outdoor exercise in the daily diary. By setting aside specific time slots for an afternoon walk or an evening bike ride, you’ll maximise your chances of making time for exercise amidst work commitments. This proactive approach promotes a balanced lifestyle and demonstrates a commitment to physical and mental well-being, ultimately contributing to a more fulfilling work-from-home experience. By incorporating outdoor activities and scheduling active time, you can effectively reduce the risk of musculoskeletal problems and mental health issues associated with a sedentary work-from-home lifestyle.
The benefits of outdoor activity go beyond physical well-being, extending to mental and emotional wellness as well. Engaging in activities such as nature walks, outdoor yoga, or gardening can provide a sense of calm and relaxation, contributing to reduced stress and improved overall mood. This proactive approach not only supports physical health but also fosters a positive mindset, leading to a more balanced and fulfilling work-from-home experience.
There are many ways to stay active while working from home. What resonates with you from the list above? Start with one option that can fit seamlessly into your life or connect with our at-home personal trainers for further inspiration. Whatever you choose, you’ll be one step closer to living a more active lifestyle and kicking your fitness goals.
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