11 Ways To Stay Fit While Working From Home [Exercise Ideas + Food Tips]

 

One of the biggest adjustments, when you go from an office-based job to working remotely, is the change in the amount of physical activity you do every day. You somewhat get a good exercise when you physically go to the office, especially when you commute. Walking around the office to talk to your coworkers or going out during lunch break with friends also helps burn calories. But when you start remote working and make money from home, you’re deprived of this regular daily exercise.

Many new remote workers overlook making time for workouts, sports, or any type of physical movement. It’s not uncommon for a new remote worker to eschew their work-life balance because they get straight to work after waking up and then spend the rest of the day doing chores or resting. Eventually, this sedentary lifestyle will make you feel lethargic, sluggish, or just plain sick.

 

How do you keep fit at home while working?

1. Walk instead of driving or commuting when running an errand nearby

Working from home means that you’ve saved time with the daily travel to and from the office. You can spend this time walking to accomplish your errands. Sure, it’s less convenient than driving or taking mass transit, but it has a lot of benefits.

For one, walking is one of the best cardio exercises you can do. Additionally, walking to a nearby destination will help you save gas or fare money. You can also bike ride or run to your destination. It’s a win-win situation for those who want to stay healthy.

2. Use fitness apps or trackers

There are a lot of fitness apps out there. Some are overhyped, some work okay for everyone, and some only work well for specific types of people. Take the time to check out the various fitness apps available and find one that works for you.

You can get an app that allows you to dance for fun, one that has a streamlined home exercise routine, one for core strength, or one that gives you points for accomplishing certain goals like walking 10,000 steps or climbing 20 flights of stairs a day.

Whatever app you choose, make sure that you don’t just download it and then forget about it. Make it a part of your daily routine to keep the blood flowing.

Related: The 13 Best Relaxation Apps for Busy Managers

3. Play with a pet

This one is more for those who live alone. If you have the space and the means to take care of an animal, getting a pet can be a great way to make sure you get some movement every day.

Walking your dog or playing with your cat for just 30 minutes can help improve your cardiovascular health, mental wellbeing, and overall fitness levels. Not to mention, the companionship of a pet can help reduce stress and do wonders for your mood and mental state.

4. Get a standing desk

If you work on the computer all day, you know how difficult it is to get up and move around when you’re so focused on what you’re doing. Standing desks are one way to make sure you move more while working in your home office.

A standing desk allows you to work while standing up. It’s adjustable, so you can set it at the perfect height. And it comes with all the necessary trimmings like a keyboard tray and a monitor mount.

Besides standing desks, you can get an under-desk elliptical machine or a stationary bike that allows you to get the same benefits of biking while working. Additionally, a stair climber can help you get your legs moving after sitting on your desk for long periods of time.

Related: How to Set Up a Productive Workstation at Home

5. Join an online fitness community

There are a ton of online fitness communities that you can join for free and use to stay connected with home workers like yourself. These communities are great because they provide motivation, support, and accountability.

In many of these groups, you’ll find people who are going through the same struggles as you. They’re trying to find the time to exercise, eat healthily, and stay fit while working a full-time job.

Staying fit doesn’t have to be solitary. Finding friends is just as important as dedicating time for workouts. You can join these free communities to find workout partners, share recipes, and share a few tips for the best workout clothes or the daily struggles of your job.

 

 

6. Invest in some home gym equipment

Having unlimited access to a gym can be great, but it can also be a huge time waster, especially if the place is far away from home. If you have the space and the budget, setting up a small gym can be a great way to make sure you get some exercise every day.

You don’t need to go all out and buy a bunch of expensive equipment or workout gear for workouts in your home office. A few simple things like dumbbells, a pull-up bar, free weights, a yoga mat, a resistance band, a jump rope, and a stability ball can go a long way.

7. Take short breaks throughout the day to move around

If you’re someone who struggles to find ways to stay fit, then this tip is for you. Instead of dedicating a large chunk of time for workouts, you can break it up into smaller pieces throughout the day. These short bursts of activity can add up and make a big difference in your fitness levels.

8. Make healthy food choices

What you eat has a big impact on your health and fitness. If you’re trying to stay fit while working from home, you need to make sure you’re eating the right foods.

Choose healthy options like fruits, vegetables, lean protein, and whole grains. And avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

9. Drink plenty of water

Staying hydrated is crucial for maintaining your health and fitness. When you’re working from home, it’s easy to forget to drink enough water throughout the day. Make a conscious effort to drink eight glasses of water a day.

10. Mind your mental health

Your mental health is just as important as your physical health. When you’re trying to stay fit, it’s important to focus on your mental well-being.

Make sure you’re getting enough sleep, managing stress levels, and taking time for yourself every day. These things will help you stay physically and mentally fit while working from home. If you’re sitting too much at your desk, remember to stretch once in a while.

Related: How to Motivate Yourself to Do Anything

11. Set realistic goals

When you’re trying to improve your fitness, setting realistic goals is important. If your goals are too lofty, you’re setting yourself up for disappointment. You can do physical activities with family members, friends, or a significant other to make staying in shape more enjoyable.

Start small and work your way up. And most importantly, don’t get discouraged if you have a setback. Just keep moving forward, stay positive, and celebrate small victories.

 

 

5 Exercise Ideas to Stay Fit When You’re Working From Home

 

Staying fit and healthy can be a challenge when you’re working from home. It’s all too easy to get caught up in your work and forget to take breaks or to reach for unhealthy snacks when you’re feeling stressed. These are how to stay fit at home:

Bodyweight exercises are a great way to get in a quick workout when you’re short on time. And the best part is, you can do them anywhere. There are a ton of different bodyweight exercises you can do. Some of the most popular ones include push-ups, squats, lunges, and crunches.

2. Use resistance bands

Resistance bands are a great way to add extra resistance to your bodyweight exercises. They’re portable, so you can take them with you when you travel. And they’re relatively inexpensive, so they won’t break the bank.

3. Use household items

If you don’t have any exercise equipment, don’t worry. There are plenty of household items you can use to get a great workout. They can even be used as free weights for strength training. For example, you can use a chair for tricep dips or a towel for hamstring curls. Get creative and see how many different ways you can use household items to exercise.

4. Go for a walk or run

Sometimes the best thing you can do for your health is to get some fresh air. If you have some time, go for a walk or a run outside in the morning. Not only will you get some movement, but you’ll also get to enjoy the outdoors and clear your head.

5. Take a yoga or Pilates class

If you’re looking for a more relaxing workout, consider taking a yoga or Pilates class. Both of these activities are great for staying in shape. There are plenty of online classes you can take if you don’t have time to go to a yoga studio.

Read: How to Become a Personal Assistant

 

 

5 Alternative Exercise Ideas to Stay Fit When You’re Working From Home

 

When you’re working from home, it can be easy to let your fitness routine slide. After all, there’s no one around to hold you accountable, and it’s easy to get caught up in your work and forget to take a break. However, it’s important to make time for exercise, even when you’re working from home. Not only will it help you stay healthy, but it can also improve your focus and productivity.

So what are some alternative ways to get your body moving when you’re working from home? Here are five ideas:

1. Go for a swim

If you have access to a pool, swimming is a great way to stay fit. It’s low-impact, so it’s easy on your joints. And it’s a great workout for your whole body.

2. Play a sport

Playing a sport is a great way to stay active and have fun simultaneously. You can play tons of different sports, so find one that you enjoy.

3. Ride a bike

Riding a bike is another great way to stay fit while enjoying the outdoors. If you don’t have a bike, you can rent one from a nearby bike shop.

4. Take a dance class

Dance classes are a great way to get your heart rate up and have some fun. There are plenty of different styles of dance to choose from, so find one that you like.

5. Do yard work

Doing yard work may not seem like a workout, but it’s actually a great way to be productive and active in your free time. Raking leaves, shoveling snow, and gardening are all great activities that can get your heart rate up and help stretch your legs.

 

 

5 Quick Exercises You Can Do At Your Desk

 

Being stuck at a desk all day can take a toll on your health, but there are some quick exercises you can do to stay active. Here are five exercises you can do right at your desk:

1. Chair dips

This exercise is great for your triceps and core. To do this exercise, start by sitting in a chair with your hands on the edge of the seat.

Then, slowly lower yourself down until your elbows are at a 90-degree angle. Keep your back close to the chair and your core engaged.

2. Wall sits

Wall sits are a great exercise for your quads and glutes. Start by standing with your back against a wall. Then, slide down the wall until your knees are at a 90-degree angle. Keep your abs engaged and your back pressed against the wall for 10 seconds at a time. Increase the time as you get stronger.

3. Desk push-ups

This exercise is great for your chest, shoulders, and arms. Start in a standard push-up position with your hands on the edge of your desk. Then, lower yourself down until your chest touches the desk. Keep your core engaged and your body in a straight line while performing the movement.

4. Calf raises

If you want great calves, this is a good one. Start by standing with your feet hip-width apart and your hands on the edge of your desk. Keep your core engaged and your body in a straight line. Then, raise your toes and hold for a few seconds.

5. Seated Russian twists

Seated Russian twists are great for your obliques and core. Start by sitting in a chair with your feet on the ground and your hands on your knees. Then, twist your torso to the right and then to the left. Keep your core engaged and your back straight.

Related: 10 Tips for a Virtual Marketing Assistant During COVID-19

 

 

5 Warnings Signs of Lack of Physical Activity and Exercise

 

We all know that being active and staying in shape is important for our health. But sometimes, it can be hard to motivate ourselves to get moving. If you’re feeling sluggish and your clothes are starting to feel a bit tighter, it might be time to increase your activity level. Here are some warning signs that you’re not getting enough exercise:

1. You’re always tired

If you find yourself constantly yawning and struggling to keep your eyes open, it could be a sign that you need to move your body more. When you don’t get enough movement, our bodies become less efficient at circulating blood and handling fluids, leading to fatigue.

2. You have trouble concentrating

If you find it hard to focus on tasks or you’re easily distracted when doing your job, it could be a sign that you need to get moving. Exercise has been shown to improve concentration and cognitive function.

3. You’re gaining weight

If you’ve been putting on weight, even if you’re eating the same amount or less, it could be a sign that you need to exercise more. When we don’t get enough physical activity, our bodies become less efficient at burning calories.

4. You’re not sleeping well

If you’re having trouble sleeping or you’re not sleeping as deeply as you used to, it could be a sign that you need to get more exercise. Exercise can help improve sleep quality by reducing stress and anxiety.

5. You’re anxious or depressed

If you’re feeling anxious or down, it could signify that you need to get moving. Exercise has been shown to improve mood.

So, if you’re feeling any of these warning signs, it might be time to be more active. Even adding a few minutes of exercise to your daily routine, whether in the morning or afternoon, can make a big difference in how you feel.

Related: How to Become a Part-Time Virtual Assistant

 

 

5 Food Tips To Stay Healthy While Working From Home

 

Working from home has become the new norm for many people, but it can be difficult to stay healthy when you’re cooped up indoors all day. Here are five food tips to help you stay on track:

1. Eat breakfast

Starting your day with a healthy breakfast is a great way to jumpstart your metabolism and fuel your body for the day. Aim for a breakfast that includes protein, healthy fats, and complex carbohydrates. Eggs, oatmeal, avocado toast, and smoothies are all great options.

2. Pack your own lunch

If you’re working from home, it’s tempting to just eat whatever is convenient. But convenience doesn’t always equate to healthy. Pack your own lunch with nutrient-rich foods to make sure you’re eating right. You can include roasted vegetables, quinoa salads, and salmon sandwiches.

3. Snacks

When you’re working from home, it’s important to have healthy snacks on hand at your desk to avoid temptation.

Some ideas and tips for healthy snacks include fruit, nuts, and yogurt. If you’re feeling peckish, reach for a piece of fruit, a handful of nuts, or some veg instead of unhealthy snacks. If you’re feeling a little bit hungry between meals, these snacks will help tide you over until your next meal.

4. Drink lots of water

Staying hydrated is crucial for your health, no matter where you are. But when you’re at your house and working from home, it’s easy to forget to drink enough water throughout the day.

Make a conscious effort to drink eight glasses of water a day. And if you can, avoid sugary drinks like soda and juice.

5. Avoid processed foods

Processed foods are loaded with unhealthy ingredients that can sabotage your health. So when you’re working from home, make an effort to avoid processed foods as much as possible. Stick to whole, unprocessed foods like fruits, vegetables, and lean protein.

 

Related: Remote Work Trends 2022: The Rise of the Hybrid Workforce + 9 Changes to Expect

 

Working from home can have a lot of benefits, but it’s important to stay healthy while you’re doing it. These exercise ideas will teach you how to stay fit working from home and stay productive to enjoy all the benefits working from home has to offer. Have you tried any of these exercises? What tips do you have for staying fit when working from home? Let us know in the comments below.

 

What’s not to love about working from home? You can have your cake and eat it too by gaining new skills while achieving a work-life balance.

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