"How to Stay Fit and Active While Working from Home":

Working from home has become more common than ever before. While remote work offers many benefits like flexibility and no commute, it also comes with some downsides. One major challenge is that it's easy to become inactive and fail to get enough exercise when you're stuck at a desk all day in your home office or kitchen table. However, with some effort and planning, you can absolutely stay fit and active even if you work from home full-time.

In this article, we’ll explore some of the best tips and strategies for staying active and maintaining a healthy exercise routine while working remotely.

Establish a Dedicated Workspace

If possible, create a dedicated workspace in your home that is strictly used for work. Try to avoid working from your couch or bed, as this can negatively impact your posture and make it harder to "switch off" at the end of the day. Having a separate workspace helps mentally prep your brain for work mode. Furnish your workspace to be ergonomic - invest in a supportive office chair and elevated laptop stand if needed. Making sure your workspace is comfortable will help you avoid strains or pains from sitting all day.

Take Regular Breaks and Change Positions

One of the easiest things you can do is take regular breaks to move around and give your eyes a rest from the screen. Set a reminder to get up every 30 minutes to an hour. Do a lap around your house, stretch your arms overhead, roll your neck in circles - anything to reset. Try doing conference calls on speakerphone so you can walk around while talking. If you're on video calls, consider investing in a stand-up desk attachment for your workspace. Changing positions from sitting to standing throughout the day does wonders for your posture, engagement, and energy levels.

Schedule Exercise Appointments

Treat exercise like any other important appointment - block off set times during your workday calendar to dedicate to workouts. Schedule them for whatever time works best for your schedule - perhaps early morning, midday, or late afternoon. Placing exercise appointments in your calendar makes you more likely to stick with them rather than backing out last minute. Even if you can only fit in a 15 or 30 minute session, something is better than nothing. Mix up the types of workouts you do throughout the week to keep it interesting. Aim for a combination of cardio, strength training, stretching/mobility, and recovery.

Take Advantage of Natural Breaks

Look for opportunities to fit in exercise around your work tasks. Knock out a quick workout right before or after meetings or in between projects and phone calls. Do bodyweight exercises like squats, pushups, and planks. Go for a walk around your neighborhood after eating lunch. Look for pockets of time in your daily schedule where you can squeeze in even 10-15 minutes of activity. It all adds up over the course of a workday and week. Bring your laptop outside or do calls while walking if the weather permits.

Incorporate Active Meetings

Suggest walking meetings or brainstorm sessions with colleagues in lieu of another videoconference where you're glued to your desk chair. Meet a coworker in person and walk and talk through ideas. You'll stimulate creativity while getting steps in. For meetings where you need to be on video, get in the habit of standing and pacing rather than sitting. Even fidgeting in place burns more calories than total stillness.

Take Advantage of Your Commute Time

Working from home means you get all that time back you used to spend commuting. Use it to your advantage by reallocating that time to exercise and self-care. Wake up early and go for a jog, take a midday yoga class, or knock out strength training after logging off in the evenings. Don't fall into the trap of working nonstop all day since you no longer commute. Be intentional about using some of that extra time for physical activity.

Incorporate Exercise Into Your Family Time

If you live with family, get everyone involved to make exercise a fun family activity. Go on evening walks together after dinner. Do kid-friendly exercise videos together on days when everyone is home. Play active outdoor games like tag and frisbee on weekends. Performing physical activity with your family promotes bonding and role models healthy habits for your children. It also holds you accountable to sticking with your routine if others are expecting you to join them for the workouts you’ve scheduled together.

Focus on Overall Movement

In addition to dedicated workout sessions, aim to increase your general movement throughout the day. Set a goal to hit a certain step count and use a fitness tracker to monitor your progress. Do household chores like unloading the dishwasher and folding laundry during work breaks. Run up and down your stairs a few times per hour. Again, anything counts! Don't underestimate the benefits of incidental movement.

Be Strategic With Snacks and Meals

When you work at home, the kitchen is just a few steps away at all times, which can lead to mindless oversnacking. Be strategic about what and when you eat to fuel your body properly. Prep healthy snacks like fruits, veggies and hummus in advance so you aren't tempted by junk food. Stay hydrated with plenty of water throughout the day. Avoid excessive caffeine and sugar which can cause energy crashes. Use your lunch break to get in a workout and eat afterwards. Meal prep on weekends so you have healthy leftovers to eat during busy work weeks.

Prioritize Sleep

Don't sacrifice sleep in an effort to work longer hours at home. Aim for 7-9 hours per night. Being well-rested gives you the energy to stay active during your awake hours. Establish a consistent pre-bedtime routine that helps you unwind and detach from work. Limit screen time before bed and create a sleep environment that is dark, cool and comfortable. If you have trouble falling or staying asleep, talk to your doctor about remedies that can get you on a better sleep schedule.

Find Workout Accountability Partners

Recruit friends, family members or colleagues to be your workout accountability partners. Check in with each other on your exercise plans and progress. Set up a friendly fitness competition at work. Work out together over video chat. Accountability buddies help you follow through on exercise commitments when your motivation is lagging. Having someone else expect you to show up often gives you that extra nudge to get moving even when you don't feel like it.

Switch Up Your Workouts

Variety is key to staying motivated with remote workouts. If you get bored easily doing the same home workout video or running route every day, change it up!Rotate between different types of workouts. Join livestream exercise classes for extra social interaction. Explore new walking trails or cycling paths around your neighborhood. Look up hobby-based active hobbies like rock climbing, dance classes, or circus arts. Having an assortment of workouts keeps it interesting so you don't burn out.

Listen to Your Body

Don't overdo it when it comes to exercise. Be mindful of your energy levels throughout the day. If you worked late or didn't sleep well, take it easy the next day. Learn the signs your body needs more rest vs needing more activity. Avoid training when you're sick, injured, or overly fatigued. Honor your body's signals for when to push harder vs pull back. You'll stay healthier and prevent burnout.

Summary

Staying physically active while working from home requires strategy and diligence, but is completely achievable if you apply these tips and tricks. Dedicate time slots for exercise, take frequent breaks, create an optimal workspace, utilize your commute time, enlist workout buddies, fuel properly, and listen to your body. Little moments of activity sprinkled throughout your day add up. Establishing consistent exercise habits is essential - you’ll feel healthier, happier, and more productive. Don’t let remote work sabotage your fitness level. With some effort and creativity, you can thrive both physically and professionally even if your office is now at home.