How to Keep Active When Working from Home

Most of us may be enjoying the whole the concept of working from home but not having to commute, and lack of movement and exercise can quickly lead to a sedentary lifestyle.  Being active is important for your physical and mental health, so here are some tips to get you on your feet:

Make Time for Exercise

Plan your exercise and can create a routine that is easy to stick to.  You should aim to accumulate higher intensity activity.  The World Health Organisation (WHO) recommends 150-300 minutes of moderate intensity activity, or 75-150 minutes of vigorous intensity activity each week, in addition to muscle strengthening activity twice weekly. 

Whether it’s a brisk early morning walk, an after-work jog, or a 30-minute weights session, scheduling exercise will help you stay on track.

Incorporate Movement into your Day

Being sedentary and lack of physical activity is associated with increased risk of obesity, diabetes, musculoskeletal problems, cardiovascular disease, and poor mental health.  

Ergoworks recommends that you set a timer and get up to move for 1-2 minutes every 30-60 minutes.  When the timer goes off, it’s time to go for a short walking break or stretch!

Sneak in “incidental” movement.  This simply means getting up to refill a glass of water or walking around the house while on a phone call.

Go Virtual

Your next exercise routine is only a click away and is now more accessible than ever.  YouTube and smartphone apps are offering all types of different workouts from yoga and Pilates to HIIT classes and kickboxing, most of which are free! 

To stay motivated, you can even do a home workout with friends or work colleagues via Zoom or FaceTime chat.  Just pick a date and time, dial in, and start moving.

Use What You Have

No equipment? No problem.  Chose exercises that involve using your own body weight – mountain climbers, planks, sit-ups, push-ups, yoga, or Pilates.  Walking or running also doesn’t require any equipment.  If you want to incorporate some weights, simple household items such as canned food, a backpack stuffed with books, a bottle of laundry detergent, or bag of sugar can be used. 

Be creative and have fun.