How to Stay Active While Working from Home

The rise of the work-from-home culture has transformed the way we complete our jobs. No longer confined to cubicles and rigid office hours, we now have the freedom to design our workspaces and schedules according to our preferences. However, with this newfound flexibility comes one big challenge: how do you stay active while working from home?

In this blog post, we’ll explore how to set up a work-from-home office that keeps you active throughout the day. From standing desks and walking pads to work-from-home exercises, you’ll be covered.

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The Work-from-Home Revolution

Since the pandemic, the work-from-home trend has skyrocketed, and it’s here to stay. What used to require people going to an office for 8 hour days can now be done from the comfort of your home.

This paradigm shift has countless benefits: reduced commute time, increased flexibility, and a better work-life balance. However, it also has its downsides, with one of the most prominent being a sedentary lifestyle.

When you work from home, your living space becomes your workspace, and this can blur the lines between work and personal life. In the office, you may have found yourself taking a walk to chat with coworkers, go to the bathroom, or get a snack at the cafeteria.

Now, it’s all too easy to fall into the trap of sitting at your desk for extended periods, leading to health issues like back pain, reduced productivity, and a general sense of lethargy.

The good news is that there are plenty of solutions to these problems that can help you maintain an active lifestyle even while working from home.

The Key to Stay Active While Working From Home

The key to staying active while working from home is to set your environment up to help you. Not having the resources to stay active at home while being productive is the perfect excuse to not do what you know you should be.

Some good ways to set yourself up for success at the start of your day are:

• Put on comfortable clothing that you can easily move in – bonus points if you also look semi-professional from the waist up
• Buy a standing desk to give you more options for working comfortably
• Buy a walking pad to get your steps in at your desk
• Build movement time for desk exercises into your schedule

The Standing Desk: A Game-Changer

A standing desk is an invaluable addition to your work-from-home office. This simple piece of furniture can help you take a moment away from your chair and keep your body in motion throughout the day. The benefits of a standing desk are:

1. Improved Posture: When you use a standing desk, you’re more likely to maintain proper posture as compared to sitting. This can significantly reduce the strain on your neck, shoulders, and lower back. Ergonomics are essentials when working and it’s a lot easier to maintain good posture while standing.
2. Increased Energy Levels: Standing while working promotes better blood circulation, keeping you more alert and focused, which translates to improved productivity. Have you ever tried to fall asleep while standing up. It’s not easy!
3. Reduced Risk of Health Issues: Prolonged sitting has been linked to various health problems, including obesity and heart disease. A standing desk can mitigate these risks as your more likely to continue moving if you’re past the barrier of standing up.
4. Burn More Calories: While standing alone burns more calories than sitting, it also encourages spontaneous movements like shifting your weight from one foot to the other or even light stretching.
5. Versatile Options: Many standing desks are adjustable, allowing you to switch between sitting and standing as needed. This flexibility is ideal for finding the right balance between sitting and standing throughout the day.

There are tons of great options for standing desks and some of my favorite (and highly rated) options are:

Standing Desk from Amazon. This one has over 8,000 reviews and a 4.6 rating. There are plenty of colors to choose from to match your space.

This two-tiered desk is great if you keep a lot of things on your desk and want to have a place to put documents, notes, and writing utensils away after the work day is complete.

Walking Pads: Taking It Up a Notch

For those who want to take their active work-from-home setup to the next level, consider adding a walking pad to your workspace. Now that you already have the standing desk, you can multitask your work and your workout.

A walking pad is a small and portable treadmill that you can use while working at your standing desk. Many people say it can be challenging at first, but once you get the hang of multitasking you won’t want stand still while working anymore.

Here’s why a walking pad is worth the investment:

1. Continuous Activity: With a walking pad, you can keep walking at a slow pace while working. This constant, gentle movement is great for cardiovascular health and burning calories.
2. Boosted Creativity: Light physical activity can enhance creativity and problem-solving skills. A walking pad can provide that much-needed mental boost during your workday.
3. Reduced Stress: Walking has a calming effect on the mind. It can help reduce stress and increase overall well-being, which is crucial when dealing with the pressures of work.
4. Enhanced Concentration: Surprisingly, many people find that walking while working helps them concentrate better. It can keep your mind alert and focused.
5. Customizable Pace: You can adjust the speed of your walking pad to suit your comfort and workload.

If you’re looking to invest in a walking pad, try out this option:

With over 7000 reviews and a 4.3 star rating, this walking pad is tried and true for many users. It’s easy to retract and you can pull it out whenever you’re ready to walk.

Interested in workout and fitness content? Read these posts!

1. The Perks of Group Fitness: Proven for Building Community and Staying Motivated
2. How to Fit Exercise into a Hectic Schedule: Time Management Tips
3. 5 Best Quality and Affordable Women’s Workout Shorts

Work from Home Exercises: Quick and Effective

Adding quick exercise breaks into your work-from-home schedule is a great way to keep your body active, even if you can’t use a standing desk or a walking pad. Here are a few work-from-home exercises that can make a significant difference:

1. Desk Push-Ups: Place your hands on the edge of your desk, shoulder-width apart. Scoot back, keeping your body in a straight line. Bend your elbows, lowering your chest towards the desk, and then push back up. This exercise is excellent for working your chest, triceps, and shoulders.
2. Chair Dips: Sit on the edge of your chair with your hands gripping the seat. Slide your bottom off the chair and lower yourself a few inches, then push back up. This exercise targets your triceps and can be done between tasks.
3. Desk Squats: Stand in front of your desk with your feet shoulder-width apart. Lower your body into a squat position, keeping your knees behind your toes. Stand back up. Desk squats are a great leg workout to get your lower half moving.
4. Wall Sits: Find a clear wall in your workspace. Lean against it with your feet shoulder-width apart and your knees bent at a 90-degree angle. Hold this position as long as you can. Wall sits are excellent for strengthening your leg muscles, your core, and your mental stamina.
5. Desk Yoga: Incorporate short yoga sessions into your workday to improve flexibility and reduce stress. Simple poses like downward-facing dog, cat-cow, or a seated spinal twist can be done at your desk.
6. Stretch Breaks: Remember to stand up, stretch, and walk around your workspace regularly. Stretch your arms, shoulders, back, and legs to alleviate tension and promote circulation. Take a lap around the kitchen or walk up and down a set of stairs in your home to get moving.

Tips for a Productive and Active Work from Home Experience

Now that you know the tools of an active work-from-home setup, here are some additional tips to help you create a balanced remote work environment where you can be both comfortable and active:

1. Set a Schedule: Book time into your day for small exercise breaks. Go through your schedule each week and plan a few 5 minute breaks throughout the day.
2. Ergonomics Matter: Ensure your workspace is ergonomically sound. Your computer monitor should be at eye level, your keyboard and mouse should be within easy reach, and your chair should support good posture.
3. Stay Hydrated: Keep a water bottle on your desk and sip water throughout the day. Staying hydrated is essential for overall health and can also prompt you to get up and walk to refill your bottle. Try a water bottle with time stamps to keep you on track and accountable with your hydration.
4. Healthy Snacking: Stock your home office with healthy snacks like fruits. When you’re at home it’s much easier to snack so you’ll want to make sure you have plenty of healthy options.
5. Take Outdoor Breaks: Whenever possible, step outside for some fresh air and a short walk. Exposure to natural light can boost your mood and productivity. Staring at a screen all day is not healthy, so make sure you find time to step away and get some fresh air.
6. Stay Connected: Working from home can be an isolating experience. Find time on the calendar of coworkers to video chat and spend time talking about things other than work.
7. Self-Care: Prioritize self-care, including proper sleep, nutrition, and relaxation. A well-rested, healthy body is more likely to stay active and alert during work. Even though you’re at home and can technically roll out of bed and into your office, build a morning and night routine to keep your body and mind in rhythm.
8. Incorporate Personal Goals: Set personal activity goals, such as taking a certain number of steps per day or doing a specific number of exercise reps during your breaks.

The adjustment to work-from-home has given employees the freedom to design our workspaces and schedules as we see fit. But with that freedom, comes the responsibility of maintaining healthy lifestyles.

Hopefully these tips and tools will help you create a healthy and activity inducing work-from-home set up. How have you stayed active with the work-from-home transition? Share in the comments below!