9 Easy Ways to Stay Active While Working From Home

While working from home offers many benefits such as more time to focus on your family, run errands, or save money on fuel, it can also lead to a more sedentary lifestyle. Since remote work has become more common over the last couple of years, people are finding that they need to be more intentional than ever about staying active and creating healthy habits. Many of us used to fit in our workout routine on the way to or from our job. If you're no longer commuting, looking after your physical health is challenging.

It's all too easy to finish your morning coffee, walk straight to your home office and start work. You might get up a couple of times to go to the fridge, but you are not really engaging in any physical activity.

According to Australian Government health guidelines, adults should be active on most days–getting about 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity.

If you want to know how to stay active while working from home, here are 9 easy tips:

1 - Set a clock or timer to get up every 30 minutes

Simply telling yourself to get up from your desk more often isn't likely going to cut it. Instead, set a timer or an alarm clock that goes off at least every 30 minutes to remind you to get up, walk around, or stretch. Do yourself a favour and download BreakTimer (Windows and Mac). It's a free app that blocks your screen at regular intervals. You can customise the length of the break, the time between breaks and the on-screen message. Being sedentary for too long can lead to bad posture and a host of other health problems. Some health experts have even compared sitting for too long to smoking. Get up out of your chair, get the blood flowing, take in some fresh air - you owe it to your mental health.

2 - Make your workspace a little less convenient

We all want a beautiful workspace filled with everything we need to do the best work possible throughout the day. The problem with a too-comfortable space that doesn't require us to move is that it will likely prevent us from getting up more often. If you need specific tools or supplies, why not put them out of arm's reach instead? This will force you to get up more often and encourage more movement throughout the day. Likewise, don't keep snacks at your home desk, as these could lead to mindless eating and more calorie consumption than perhaps you need. If you want to lose weight, ditch the snacks and opt for a proper meal break outside of the office.

3 - Get a dog or walk your current one more often

Furry friends carry a host of benefits for people. If you're able to, consider getting a dog that requires frequent bathroom breaks throughout the day. Unless you like to clean up messes in the house, this is a guaranteed way to help you get out and walk more. If you currently have a pet, consider taking it for walks between bathroom breaks. Take it to a dog park or through a walking path. This will be great for you and your companion.

4 - Use resistance bands, free weights or bodyweight exercises

Adding some basic equipment to your home office is an easy way to ensure you get movement in while working. You don't need a lot of space or fancy gym equipment. Simple things like a resistance band or free weights can help you stay active throughout the day. Use them during breaks, on a conference call, or even while you're meeting off-camera are great times to utilise this equipment.

If you don't have any special equipment, some simple pull ups and push ups are very effective strength training alternatives. Get yourself a yoga mat to make your floor workout routine easier.

5 - Join an online or nearby exercise class

Sometimes we need someone else to help us stay accountable to our fitness goals. If this is the case, consider joining an online or nearby exercise class to get your body moving. This will help you commit to a specific day and time for working out while also providing some social interaction and a community to connect with (if that's something you're looking for).

6 - Get a standing desk

Standing desks have become increasingly popular during this time of remote and flexible working. And for a good reason! They come with many benefits, including improved posture, increased calorie burn, and less strain on the neck and back. If you can, consider investing in a standing desk or making your own.

7 - Invest in a foldaway or under desk treadmill

While standing desks have become more popular, those who want to move even more are investing in foldaway or under desk treadmills. Not only will these help you stand more and improve your posture, but you'll also burn even more calories and get your steps in.

One study from Science Direct comparing standing desks to treadmill desks found:

"Treadmill desks led to the greatest improvement in physiological outcomes including postprandial glucose, HDL cholesterol, and anthropometrics, while standing desk use was associated with few physiological changes."

We have a selection of treadmills that are light enough to fold up and store under a bed, in a wardrobe, or against the wall when not in use. Our brand new Starlite SL2 Motorised Treadmill has a removable handrail to fit under your desk, features an LED screen, a smart device holder, and remote control.

8 - Use your treadmill to make phone calls, dictate emails and set reminders

Before remote working, we’d often use our commute to make phone calls - it’s a great way of maximising your time. Now a lot of us are working from home, an under desk treadmill is ideal for helping us get our 10,000 steps in whilst making and taking phone calls.

You can also take it a step further and write emails and set calendar reminders by dictating into your phone while you’re on the treadmill.

9 - Use a fitness tracker

Consider using a fitness tracker if you need an extra nudge to move more throughout the day. These devices are great at helping people hit their daily step goals and can be very motivating. Some even have features that remind you to move if you've been inactive for too long. Setting notifications on your tracker can help you maintain high daily activity and keep track of your improvement over time.

Summary

Working from home can be a great way to get more movement throughout the day. However, it's crucial to find ways to stay active and avoid spending too much time sitting in front of the computer. By using some of the tips we've provided, you should be able stay active while working to improve your overall health and well-being.

Remember to consult your doctor or healthcare practitioner before starting any new exercise routine.