Tips for Staying Fit While Working from Home


Working from home may sound like a dream – avoiding the morning rush hour, taking calls from the couch, wearing comfortable clothes, spending more time with loved ones – but telecommunication can quickly lead to a sedentary lifestyle. It may take some creative thinking and self-discipline to incorporate healthy choices into your work-from-home routine, but it’s important for both your physical and mental health to remain active.

Manage Your Time

Working from home allows for flexibility in your daily routine which can easily lead to lethargy if you do not have a set schedule to follow. Create a schedule that includes breaks for stretching and exercises, snacks and drinks, going for walks, a start and end of your workday, and make sure to set some time aside for relaxation and downtime. Planning these activities ahead of time can ensure that you are active throughout the day and do not lose motivation through your workday.

Follow the Schedule

Working from home may mean that you get to sneak in a few more minutes of sleep in the morning, but do not skip your scheduled time for working out. When you work from home, you may not even notice that you are sometimes working around the clock. To help avoid this think of yourself as having a traditional "office job" where you go home for the night and leave work behind. Even though going home for you may simply be walking down the hall, you need to set boundaries in order to stay fit mentally and physically.


Get Up Every Hour

Sitting in one place for long periods is not good for your health. Even if you have done your exercise routine for the day, sitting at a desk for hours can put you at increased risk for heart disease and cause a drop in energy and motivation. To feel refreshed, take a 5-minute break to run up and down the stairs or go outdoors for some fresh air. This will open your senses, increase your concentration, and rejuvenate you with fresh ideas when you return to your designated work area.

Correct Your Posture

Sitting in front of a computer can be hard on your body, especially for your posture. Find a comfortable place where you can occasionally stand to do your computer work instead of sitting all day. You may also want to designate a few different locations as work areas inside your home so you can rotate between these areas to not put too much strain on your body. 

Be Active During Lunch Hour

One of the best perks about working from home is that you save time on going out to grab lunch and can make your own fresh lunch. Stay healthy and fit by preparing fresh food during your lunch break that can take your mind of off work for a while. You can also choose to meal prep during the weekends and store your food in the freezer for the week ahead.

One great advantage of working at home is that you can also choose to work out over your lunch hour while never leaving your office. The best part is that you do not have to pack your workout clothes and toiletries to take with you to work and, if you don't have any face-to-face meetings scheduled for after your lunch break, then you also do not have to worry about looking perfect post-workout.


Invest in a Hands-Free Headset

If you do not already use a hands-free headset that connects with your phone and laptop, invest in an affordable one to use while you work at home. This is a great way to multi-task because your hands are free to do other things while you concentrate on your conference call. You can even do some simple exercise moves, write down any notations, and walk around while you listen in. Some good choices for quiet exercise moves include: squats, triceps dips, lunges, wall push-ups, flying arms, etc.

Eat Healthy

Although exercising and moving around plays a big role in staying fit, making clean and healthy dietary choices can increase your energy levels and help you avoid lethargy. Keep healthy snacks available for when you need an energy boost or simply just need something to chew on to help you get through some tough work. Do not forget to keep water on hand and sip some all throughout your day or get up every few minutes to go and grab some.

Go Digital

YouTube and smartphone apps offer everything from yoga and Pilates to Zumba and kickboxing to weight training and jazzercize — there’s something for everyone and every ability level. Best of all, many workout videos are free and easy to follow. You can choose videos and activities that interest you and customize them to meet your fitness goals. You could even get creative and start a FaceTime or Skype workout group with a few friends or colleagues. Just pick a time, dial in, and workout “together” from home.


The coronavirus pandemic has caused many companies to offer employees remote working opportunities, however, it is up to the employee to stay healthy and fit even while away from their routine work schedule. To stay informed about the ongoing pandemic and read the latest news, visit us online at:

Posted: 11/6/2020 9:00:00 AM