Stay Active While Working from Home

2.5 minute read

Working from home has its perks but it may leave you at-risk for developing a sedentary lifestyle and unhealthy habits. It’s important to keep yourself active and get in your daily movement while still getting your work done.

The Department of Health and Human Services recommends that most adults get at least 150 minutes of moderate physical activity a week such as a brisk walk or light housework. Regular physical activity is vital for your health. Working out can help you maintain your weight, reduce your risk for diabetes, heart attack, high blood pressure, reduce anxiety, and improve your overall mood and mental health.

Consider the following strategies for avoiding inactivity during your remote workday:

• Try a fake commute. A fake commute involves using a typical commute time period to transition and mentally setup your day. Without a standard commute, you can work out before or after your workday.
• Schedule your workout. If a fake commute doesn’t work for you, find ways to plan your exercise and stick with it. Building exercise into your day can help you stay on track.
• Designate a workout spot. Find a room or corner in your home to be your workout space. It doesn’t need to be much, just enough to move around a bit and lay down an exercise mat.
• Go digital. There are many apps, on-demand, and videos that can help you stay committed to exercise. Online memberships and streaming services can provide classes and workouts in the comfort of your own home. Your employer may even offer such digital health and exercise resources.
• Move every hour. Don’t be sedentary for long periods of time. Stand up and move for a few minutes every hour. Use that movement to grab a healthy snack, refill your water cup, or walk up and down the stairs.
• Keep it simple. If you already have hand weights, a yoga mat, or resistance bands at home, great. If not, consider using household items to add resistance to your routine.

Consistency is the key to any fitness routine. Staying active at home makes you more likely to adopt fitness habits and live a healthy lifestyle.

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This blog is intended to be a compilation of information and resources pulled from federal, state, and local agencies. This is not intended to be legal advice. For up to the minute information and guidance on COVID-19, please follow the guidelines of the Centers for Disease Control and Prevention (CDC) and your local health organizations.