How to Stay Fit When Working from Home

July 15, 2020
Millions of Americans have found themselves suddenly working from home in the wake of the COVID-19 pandemic, and that means numerous different challenges when it comes to trying to stay healthy. After all, when temptation is only a few steps away, it’s hard to maintain a healthy lifestyle and remain fit. How can you stay fit when working from home?

How to Stay Fit When Working from Home

  1. Wear Your Normal Clothes: First, it’s very easy to lose track of your weight and fitness when you aren’t checking in regularly and are wearing stretch leggings and a comfy t-shirt every day. Wear the clothes that you would wear to work, or pants with a fitted waistband, a dress with a zipper or something else that has structure. If you pull on your clothes and they feel tighter, it’s a sign that you might need to switch up your diet or exercise routine.
  2. Change Your Environment: Working from home takes discipline, and it also takes creativity. Make sure that your work environment is designed for health and success. Keep any junk food out of sight and try to set up a standing desk so that you do not spend the whole day sitting. Set an alarm on your phone at regular intervals to remind you to move from your sitting desk to your standing desk, or even just stand up and stretch your legs.
  3. Take Fitness Breaks: Aside from moving from a seated position to a standing one, you can also use a timer to remind you to take fitness breaks. If your lunch break is one hour, try spending half an hour doing a quick body weight workout and the other half hour to eat your lunch. If taking numerous small breaks is more your style, take 15 minutes every other hour to do some jumping jacks or squats.
  4. Find Ways to Move: Are you moving as much as you can during the day? Instead of getting delivery, try getting take-out (following all CDC guidelines!) and walking from your parked car to and from the restaurant a few times before going in to pick it up. Even adding a few extra trips to the mailbox during the day can add thousands of steps to your daily total.
  5. Find a Way to Stay Accountable: When working from home, it can be hard to find a good accountability partner, especially if you live alone. If you find a friend or family member who is also looking to stay fit during this unique period of time, set a time every week to check in and ensure that things are still going well. You could even find a friend who will work out with you over Skype every day and motivate each other to keep working hard while working from home!
  6. Track Your progress: As Peter Drucker said, “what gets measured gets done.” Invest in a step counter or at least track your efforts in some other way. This could be via a spreadsheet, calendar or simply a notebook. Find a way to measure your activity. This could be counting steps, how many stair cases you climbed in a day, repetitions when lifting weights, minutes on the treadmill at what resistance level, etc.

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