Working from home is growing more common due to its benefits – for both the employer and the employee – but there are a few disadvantages as well. The small chances to stay active that you might have had during regular office days – whether cycling to work or the usual walk to and from the office – may no longer exist. This can lead to an unhealthy lifestyle.
So, how does one stay active when working from home? We’ve got some tips to get you going!
1. Switch up your seating
Whether it’s bringing in a standing desk or switching out your desk chair for a fitness ball, changing your posture while working can be an excellent way to reduce tightness in your neck, shoulders, back and hips – and yes, maybe even burn a couple of extra calories! Most importantly, however, you will start to see improvements in your health – with less muscle pain, improved breathing, and engaged core muscles.
2. Take hourly breaks
This one is also great to improve your productivity and mood. Set an alarm for every hour (or as frequently as your job allows) and take three minutes to stretch, move around, and reset. Take a lap of your backyard, walk up and down your apartment stairs, or do a set of burpees! Pushups, in particular, will strengthen your upper body and help you get rid of those rounded shoulders that come with working at a computer all day. You can also complete a set in under a minute.
Not only will this get your heart pumping, but it will help you burn off any tense energy caused by your work.
3. Try to fit in some extra steps at lunch to stay active
As you may know, it’s recommended that the average adult completes 10,000 steps per day. This can be difficult when working from home! We recommend that, if time allows, you take a short walk on your lunch break. This could be down the road to grab a coffee from your local cafe, or to the park a few blocks away – what matters most is that you’re keeping up the movement!
4. End the day with yoga
We understand that after an exhausting workday, you might not be in the mood for a full-blown workout. Yoga can be an excellent way to relax your body and reduce stress, all whilst improving your strength, flexibility, and balance. There are some great apps and videos available online for all ability levels, so be sure to give it a try!
At Core, we understand that maintaining to stay active whilst managing work from home can be challenging. Adopting even a couple of these tips can be a great start to switching up your daily routine!
5. Put it in your calendar
You wouldn’t forget to schedule a meeting with a client, so why not do the same with your workouts? Your calendar is a tool that you can use to keep track of your time and make sure you use it in the way you planned. You won’t be able to go for an exercise until you make it a priority. It may seem too much to put in your calendar, but it’s all too easy to get caught up in the grind of work and arrive at 5 p.m. and realise you haven’t left your desk all day.
There are many ways to stay active even when working from home just as long as you make an effort and make it your priority.
At Core, we understand that maintaining an active lifestyle whilst managing work from home can be challenging. Adopting even a couple of these tips can be a great start to switching up your daily routine!
If you’re experiencing increased muscle pains due to working from home, need a tailored exercise regime, or need advice setting up a workspace that works for your conditions, reach out to our expert team of exercise, physio, or pain specialists via 1300 012 273 or head to our website and book a session at your nearest clinic.