Working from home is an excellent alternative work arrangement, especially in this day and age. You get greater flexibility in your schedule and avoid the time-consuming commute. But since you spend most of your working hours at home, you’re also less likely to engage in physical activity.
You probably don’t miss those hectic mornings, rushing to beat the traffic, but commuting to your office presents opportunities to stay active, such as walking or stopping by at a gym on your way home.
Nevertheless, you can still benefit from a home office without compromising your physical health. With these eight tips, you can stay active while working from home. Read on.
1. Set alarms for quick stretching
Setting the alarm is a simple strategy that will remind you it’s time for a quick break. And then use that break to stretch a little and get your blood flow going. Develop an exercise routine throughout the day to reduce the effects of sitting, reduce stress, and maintain performance.
2. Make your workout equipment visible to you
Aside from setting the alarm, placing your workout equipment where you can see them can help encourage you to stay active. Put it neatly near your workspace or where you usually go inside the house, like the toilet room. It will remind you to use it to move some muscles and promote a healthy lifestyle.
3. Set up a not-so conducive workspace
The usual workspace should have a conducive environment for you to work well. However, in a work-from-home setup, you may opt to have it the other way around. Having everything on your work tables prolongs your sitting even further. Your workspace should have limited stuff to force you to get up. For example, don’t bring a glass of water to your table. Instead, stand up, walk to the kitchen, and drink water from there. It will keep you active, avoid sleepiness, and increase focus.
4. Join an online exercise class
A work-from-home arrangement should not be an excuse for not dropping by the gym to exercise. You can always use what you have — a laptop or a mobile phone to your advantage. Enroll in an online workout class where a coach can help you stay active. If not, you may also download a workout application on your mobile phone and do it yourself. Exercising for about 30 minutes to 1 hour will decrease your tiredness from sitting all day facing your computer.
5. Schedule time to get outside your house
Working at home does not mean locking yourself up and never seeing the sunset during afternoons. Learn to stay active by scheduling time to get outside your house. If you have a pet, take them for a walk at the park. Stroll around with your child, spouse, or your closest friend. Walking will help your brain release endorphins that will help your brain stimulate better. It’ll improve your productivity and work performance.
6. Have short breaks in between work
Don’t be too consumed by work. Take short breaks in between work where you drop what you’re doing. You can do some deep breathing, close your eyes for a while and give yourself a rest. You may do laundry, cook your food or snacks, clean a portion of your house or throw your garbage trash outside the home. Do some chores to stay active and elevate your energy throughout the day.
7. Consider wearing your workout outfit
If visible reminders through seeing workout equipment may not help, try wearing your workout outfit while at work. Doing this will not only remind you but motivate you to do some exercise. You can do yoga or cardio exercises. It will increase your flexibility and alertness, two great things to have while working.
8. Stroll around your home
Working at home should not mean sitting all day till 5:00 in the afternoon. When answering calls, stroll around your home. When talking to someone on the other line, pace around the house, go to your bedroom, then to the kitchen and the living room. Doing this for at least 30 minutes increases your blood circulation and is better for your heart.
Conclusion
Getting healthy and fit and staying active at the same time while working at home surely needs extra effort and motivation. And while it’s tempting to rest after a long day of just sitting, it’s essential to incorporate short breaks between work to allow yourself to move, stretch, or exercise. Staying active can help increase productivity, improve mood and concentration, and regulate weight. Apply the eight tips in this article and see the difference it can make to you.
