With the rise of remote work, many people find themselves spending more time at home than ever before. While this brings convenience and flexibility, it can also make it challenging to maintain a healthy and active lifestyle. However, with a few simple strategies, you can effectively combine working from home with regular exercise, ensuring both productivity and fitness. Here’s a guide on how to stay fit and active while working from home:
Make exercise a daily priority
Even within the confines of your home, you can make exercise a regular part of your day. Allocate time for a workout session whenever possible. Engage in activities like indoor jogging, dancing, or following exercise videos. Being active on a daily basis will yield long-term benefits for your overall fitness.
Getting your heart rate up and a sweat on will really boost your overall fitness, just make sure you wash up afterwards and keep those armpits smelling sweet. It’s an age-old discussion, guys – which side of the deodorant vs antiperspirant debate are you on?
Start gradually and progress steadily: If you’re new to exercise, it’s essential to start slowly and gradually increase the intensity. Begin with low-impact activities such as walking in place or performing gentle stretches. As you become more comfortable, gradually incorporate more challenging exercises like bodyweight workouts or online fitness classes. Progress at a pace that suits your current fitness level.
Use the internet
There are so many good healthy living resources on the Internet, from how to eat well to weight training plans for all levels. All you need to do is take the time to do a little research and find something that suits you.
Always seek professional advice if you have any medical conditions, or if there’s anything you’re unsure of. Linking up with an online personal trainer will help you achieve your goals in a safe and efficient manner.
Join virtual fitness challenges or find an online community focused on health and fitness. Participating in challenges can provide motivation, accountability, and a sense of camaraderie with like-minded individuals. It’s a great way to stay engaged, set goals, and track your progress while working from home.
Embrace bodyweight exercises:
Cardio is vital for fitness, and so is incorporating some form of resistance training. If you’ve got home gym equipment, great. If not, your body can be your multi gym. Lunges, squats, push ups, planks, supermans (yes, you can become a lockdown superhero)… the list goes on and on. Then you’ve got resistance bands and even tin cans… be creative and build some resistance work into your daily commitment to exercise.
Watch what you eat
They say you can’t out-train a bad diet and it’s true. Whilst exercising will certainly reward you with many health benefits on its own, you won’t be able to maximise them if you eat rubbish food all the time. The key is to eat healthily most of the time – no one’s saying you can’t throw in a cheat meal or two (oh, go on then, three) during the week.
Go light on the heavy fats and sugars, and add in nutrient-dense foods. Think colours of the rainbow for fruit and veg. Lean protein sources. Grains, nuts, seeds and pulses. The cleaner your diet is the more energy you’ll have and the better your workouts will be.
Create a dedicated workout space.
Set aside a specific area in your home for exercising. Clear the space of any obstacles and make it conducive to physical activity. Having a designated workout area will help you mentally separate exercise time from other daily activities, making it easier to stay motivated and focused. Remember, your dedicated workout space is a reflection of your commitment to fitness and well-being. By creating an environment that is specifically designed for exercise, you’re setting yourself up for success. Make it a space that inspires and motivates you to show up, work hard, and reach your fitness goals.
Stay motivated and accountable.
It’s easy to lose motivation when you’re working out alone at home. Find ways to stay motivated, such as setting goals, tracking your progress, or finding a workout buddy to join you remotely. Consider scheduling your workouts and treating them as non-negotiable appointments with yourself.
To keep things interesting, vary your workouts and try new exercises or fitness styles. Incorporate a combination of cardio, strength training, and flexibility exercises to achieve a well-rounded fitness routine. This variety will not only challenge your body but also prevent boredom and help you stay engaged.
Break up sedentary time.
Prolonged sitting is common when working from home, so it’s important to incorporate movement breaks throughout the day. Set reminders to stand up, stretch, or walk around for a few minutes every hour. Consider using a standing desk or stability ball to promote better posture and engage your muscles while working.
Get a good night’s sleep
Give your body the rest and recovery it needs. Prioritize sleep to ensure your body repairs and rejuvenates itself. Incorporate stretching and relaxation exercises, such as yoga or meditation, into your routine to reduce stress and promote overall well-being.
Exercising in the morning is a great way to start the day and will put you in a positive mood. You can get your workout done, shower, choose between deodorant vs antiperspirant and tackle the day ahead, knowing that you’ve already achieved something. But if you’re just not a morning person it really doesn’t matter what time you exercise. What is important is to make sure you do it.
By following these tips, you can effectively exercise at home and maintain your fitness levels. Remember, consistency and dedication are key. Embrace the flexibility of home workouts and make the most of the resources available to you. Stay active, stay motivated, and enjoy the benefits of regular exercise from the comfort of your home!