Due to the COVID-19 pandemic, roughly 40 percent of Americans now work from home full-time. There’re undoubtedly some big perks to logging in from the home office, including the quick commute and lax dress code.
However, there’re a few downsides too, and they all have to do with our health. After making the switch, we may feel like we have less energy and motivation. Off the typical schedule and away from the gym, it’s easy to get out of shape.
At the same time, we’re at risk of suffering from work from home burnout, not knowing when to step away from the computer and enjoy our much-needed free time.
We need the energy to exercise and de-stress, so this lifestyle doesn’t result in a vicious cycle of feeling unhealthy and depressed. But the last thing you want is to become hopeless because as long as you have a positive outlook and are armed with the right tools, you can feel great about life working remotely.
The key is to make exercise a priority, right up there with your work, family, and mental health.
How to Stay in Shape While Working from Home
1. Spend Your Lunch Breaks Outside
Getting outside isn’t just great for your physical health, it’s crucial to your mental health, too. In fact, research shows time spent outside increases the production of endorphins and dopamine, which can make you feel happy while reducing stress, blood pressure, and muscle tension.
On your lunch break, make out time to go for a hike or bike ride and leave your phone at home (for safety, wear one of those handy ID bracelets with all your personal info on it). Time spent away from technology can help you clear your mind and de-stress.
It also gives your eyes and brain a short break so you can return to work feeling refreshed and sharp.
2. Invest in Home Gym Equipment
For those who live in seasonal climates where a jog in the park isn’t realistic for several months out of the year, it may be worthwhile to think about investing in some home gym equipment. Contrary to popular belief, a good workout at home doesn’t have to cost an arm and a leg!
A fancy treadmill or stationary bike can help you reach your cardio goals. However, you can do so much with a few simple pieces of equipment, such as a jump rope, resistance band, free weights, and a yoga mat.
3. Sign Up for an Online Fitness Program
If you’re the kind of person who likes to work out but know you need a certain level of accountability, you’re probably really missing the community aspect of the gym or fitness studio. Luckily, there’re so many unique online options these days to serve as a replacement.
Those who thrive in a more community- or class-oriented environment will want to sign up for a program offering live-streamed classes at specific times. This way, you’ll get the same credit and boost of happiness from simply showing up.
Most of these programs also come with online communities where you can share successes, failures, and ideas, providing some extra support.
4. Go for a Walk (Or Two)
You know how your fitness band is always telling you to stand up? Listen to it! One easy way to stay in shape while working from home is by going for a walk. It’s easy for many of us to eliminate midday breaks when switching from office to home life.
Taking 20 or 30 minutes away from the computer every three to four hours or so can help you get your blood flowing and clear your mind, so you produce better work. Be sure to bring along your dog (or your neighbor’s dog, if they’ll let you).
5. Get a Sit-Stand Desk
Miss the standing option from your desk at the office? We bet your body does, too! The potential health benefits of a standing desk include lowering your risk of obesity, diabetes, heart disease, and cancer.
These adaptable work spaces may even have the unique benefit of helping your blood sugar levels return to normal faster after a meal, as well as reducing back and shoulder pain. With so many office workers making the big shift to remote work, various affordable standing desks have popped onto the market, while DIY options are seemingly everywhere.
6. Get Up Early
One of the major benefits of not having to commute or put a ton of effort into our appearance is we get some extra sleep or chill time in the morning. You may want to consider putting this extra time to good use by filling it with a half-hour or so of exercise two or three days a week.
Starting your day off with exercise is a great way to get your blood flowing and your energy levels up so you can tackle anything on the agenda. It’s also awesome to know you have the evening free for other things.
7. Keep Up with Meal Prepping
When working from home, we have unlimited access to a fridge and pantry full of food and drinks. That can be a bit dangerous for those of us who like to nibble throughout the day. At the same time, if we know we’ll save time at the end of the day with no commute, we constantly tell ourselves we’ll cook after work (and often do no such thing).
However, meal prepping early in the week — say, on Sunday or Monday night — can help you stay on a course of healthy eating throughout the week with minimal effort. Be sure to keep fresh, healthy snacks on hand, too.
Working from home has its ups and downs, but it doesn’t have to negatively contribute to your health and well-being. The key is to find the time in your day to make exercise a priority and to set yourself up with the right tools to stay motivated throughout the week.
To make the time spent working from home more pleasurable, here’re DIY projects to organize your home office.
