Being a remote worker means that you probably spend a lot of time at your desk, more so than normal as you don’t have the morning commute to deal with, so the work-life balance gets a little bit blurred.
If you think that you have been sitting down too much and you would like to adopt some healthy habits that can keep your physical health in check and stop you from lounging around or sitting down too much, then here are some tips on how you can stay healthy and fit when you work.
Why is Staying Active as a Remote Worker Important?
Transitioning from the office to remote work can be a big change for people, especially if all they know is going to and from the office.
It may be a better choice for them, especially if their needs have changed and they have to be at home more or they have pivoted into a new position or job.
When you first work from home, you may not realize that you are sitting down more or you are barely moving during the work day.
After a while, this can be an issue and you might notice that you feel tired easily or you are eating bigger amounts than you used to as you are not filling your day with office culture and the commute.
Whilst remote work could be better for mental health, it still has some detrimental effects on the body, so remote workers need to ensure that they stay fit working from home not only for their physical well-being but for their mental well-being too.
How to Stay Fit Working From Home
Below are some ways that you can help yourself stay fit when you work at your desk so you can make sure that you are being the healthiest version of yourself.
Create the Right Space
Incorporating a designated workout area, whether it’s a corner with exercise equipment or a yoga mat in a well-lit room, can encourage regular movement breaks throughout the day. You can consider home renovation solutions to improve your workspace to create more space and enhance your creativity. Natural light, ample ventilation, and ergonomic furniture are essential elements that make for a comfortable and energizing workspace.
Creating the right space is pivotal when it comes to staying fit while working from home. You can also start by dedicating a specific area in your home office for exercise, whether it’s a designated mat, a corner in the room, or even a section of an outhouse.
Having a designated workout space helps establish a clear boundary between your work and exercise routine. Equip this space with essential fitness gear, such as yoga mats, weights, or resistance bands. Additionally, ensure the area is well-ventilated and well-lit to create an inviting atmosphere. For specific types of structures such as outdoor sheds or garden rooms that are going to function both as your home office and exercise area, explore options on how to heat a garden room for year-round usability or installing a mirror.
A comfortable and tailored workout space in your home office not only promotes physical activity but also enhances your overall well-being while navigating the challenges of working from home.
Get a Standing Desk
Transforming your home office experience is as simple as switching from a regular desk to a standing desk, which allows you to promote fitness without the need for workout attire or strenuous exercise.
Opting for a high-quality standing computer desk for home office is an excellent way to keep your body and mind engaged while passively enhancing your fitness levels.
Especially if you lead a predominantly sedentary lifestyle, standing desks offer a beneficial solution. Additionally, adjustable options are available, allowing you to lower the desk to a comfortable sitting position if you feel fatigued or experience discomfort in your legs.
Resistance Bands
They won’t cost you too much, and you can do tons of different bodyweight exercises during your lunch break or first thing in the morning before you sit at your dining room table and turn on your laptop.
You can do passive resistance band workouts when you are at your desk during your active work day as well, so you won’t have to take a special break to fit them in.
Your muscles will definitely get a work out and it can help you stretch out during the day when you are hunched over your computer.
Use Free Weights
If you have some time free during the day or you want to give your muscles a bit of a stretch, you might want to pick up some free weights and do about 20 minutes of strength training.
Online you can find shoulder workouts, arm workouts, as well as ab and glute workouts.
There is a lot you can do with weights, so working remotely is no excuse to not work on your fitness levels and put your muscles to the test.
Under Desk Elliptical
For people who find a desk bike hard to use, especially if they have long legs, then an under-desk elliptical might be the best option for working the arms and legs when at the desk.
They don’t cost a lot of money, and you can find one for just under $500 if you know where to look.
It will be worth it if you plan on using it every day or at least most days, and you won’t have to move away from your desk to do a workout, you can work at the same time without skipping a beat.
Eat Healthy Foods
Not exactly a fitness idea, but, if you think about the long periods you are sitting at your desk or the hours you spend doing work, you might not realize what kind of food you are eating.
It is one thing to stay active, but if you are not making sure that you are eating nutritious foods and are staying away from junk food, then all those things you are doing won’t be helping you in the long run.
Keep some healthy snacks at your desk to munch on when you feel peckish while working. Additionally, having a thermal flask handy can make sure that you always have a warm drink available to keep you hydrated. This helps maintain energy levels and prevents cravings for unhealthy foods.
People who are working remotely might find few distractions at home than they would in the office, so they reach for food a lot more.
Combining healthy food with regular exercise will help with keeping you fit when you work as well as contribute to weight loss if that is one of your goals, plus it can help with your mental health.
Eating healthy and moving will make you feel more positive instead of feeling a slump from a sugar rush.
Think About Desk Bikes
If you can’t go for a bike ride in your lunchtime, or the weather is too bad to even step out of the door, then you can stay active by getting yourself a desk bike to pedal on when you need to move your legs around and stop them from stiffening up.
These bikes are good for people who have short legs and do not need to have too much space under the desk.
If you have to take phone calls during the day and you don’t want to just sit there, an under-desk bike would probably be the best option for you.
Ankle and Wrist Weights
Strapping these on first thing in the morning will aid you in burning extra calories as you go about your day without you having to make too much effort.
When you are typing on your laptop or getting up to make your lunch or a cup of tea, the weights will do all the work for you.
After taking them off at the end of the day you will definitely notice a difference.
Bear in mind that you may not be able to keep them on constantly, and it might be best to only have them on for a period of time, especially if you have ankle or wrist problems as this could make them worse.
Start with lightweight ones that aren’t too noticeable when you wear them and see how you get on.
You could only put them on when you are doing leg or arm exercises when you are on your break if that makes it easier on you.
Do Some Yoga
There are a lot of benefits when it comes to yoga, and you may find that it is the best way for you to end your day, especially if you have been couped up for long periods and haven’t had the time to get away from your desk.
Keep a rolled-up yoga mat in the corner of your office and unroll it when you are done for the day, a few poses and stretches here and there will work out those knots and it will loosen up your cramped muscles, plus it will help you feel calm and reduce stress in your body.
Conclusion
Staying fit when you work is something that everyone can do, there are exercises and tweaks that people can make to ensure that they are doing the best for their bodies.
Working remotely has its perks, but just sitting there and not moving much is not good for the body, and after a while that will show, so it is best to utilize these tips to stop you from getting into a slump.
