Five Ways to Fit in Exercise When You Work From Home


Working from home is great – you can work when you want, wherever you want, even work in your pajamas! The downside, though, is that many work-from-home jobs involve lots of sitting down and between working and running a household, it can be easy to let other things like exercise slide.

With scientists now suggesting too much sitting can lead to chronic illness or even shorten life expectancy, finding time to exercise is more important than ever, so here are five ways to help you sneak in exercise if you work from home.

1. Run errands – literally

Need groceries? Got business accounts to drop off at the accountants or mail to post? Instead of driving to your local shops think about walking, or running if you can. If it is too far to walk the whole distance drive just part of the way and walk the rest. Even a 20-minute walk each day will help.

2. Do chores with gusto

One of the benefits of working from home is being able to mix household chores in with your work, so make the most of them for exercise. Stretch while you are hanging out the washing, do an extra lap around the kitchen every time you unload the dishwasher, and make sure you push that vacuum vigorously.

3. Take breaks and move

If you are sitting in front of a computer all day, ensure you take regular breaks and move around. Do a lap around the kitchen or some squats while you are waiting for the kettle to boil, do some step-ups on the stairs or if you have little kids take a break and play with them or do a silly dance. If you find yourself forgetting, then set a timer for regular intervals.

4. Find an easy workout

You might not have the time to go to the gym, but that doesn’t mean you can’t work out. Try something like the 7-minute workout or a short yoga routine that you can fit in without feeling like it is cutting too much into your work time There are plenty of DVDs, available or You Tube Videos to help. Look for workouts that don’t need lots of fancy equipment and look round the house for things to use like baked bean tins for weights.

5. Exercise sitting down

Just because you are sitting down it doesn’t mean you can’t get any exercise. You can stretch at your desk, do leg raises from your chair, and even clench those buttock muscles while sitting if you strive for booty like J Lo! Exercises designed for long haul flights such as neck rolls could easily work in this situation.

Take it further

If you want to take it further, getting a workout buddy can help make exercise a regular part of your weekly schedule. Team up with someone else who works from home nearby to walk with or join an office-based friend for a walk or run during their lunch break. If you have a baby, look for a buggy walking group or sign up for an exercise class while the kids are in school or in the evening if your partner can watch them. Getting to a class just once a week can help your fitness and your mental health. Your family can also help you. Commit to being active as a family over the weekend – maybe going for a family hike or bike ride.

If you don’t have a real life buddy, join an online group on a forum or Facebook because even being accountable online can help you stick to your goals.

So if you work from home, make a plan to incorporate some exercise into your day – your body will thank you for it.

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