Working from home offers flexibility, comfort, and convenience. However, it also means sitting for long hours, which can lead to health issues such as back pain, reduced circulation, and decreased energy levels. Staying active while working remotely is essential for maintaining energy, focus, and overall well-being. If you struggle to incorporate movement into your day, these nine simple strategies will help keep you active and feeling great.
1. Start Your Day with a Quick Workout
Jumpstart your work from home day with a short morning workout. It can be a 10-minute yoga session, bodyweight exercises, or a brisk walk around your neighborhood. Moving first thing in the morning sets a positive tone for the day, wakes up your muscles, and helps you feel more alert. A morning workout also boosts endorphins, improving your mood and productivity throughout your work from home routine.
2. Use a Standing Desk
A standing desk helps you reduce sedentary time while working from home, improving circulation and lowering the risk of posture-related issues. If you don’t have one, create a DIY version using books or boxes to elevate your laptop. Aim to stand for at least 15–30 minutes every hour to keep your blood flowing and engage your core muscles. If standing for long periods feels uncomfortable, use an anti-fatigue mat or alternate between sitting and standing throughout your work from home day.
3. Take Active Breaks
Instead of scrolling on your phone during work from home breaks, use the time to move. Do a set of squats, stretch, or walk around your home. These short bursts of movement refresh your mind and body, reducing fatigue and improving focus. Active breaks also prevent stiffness and discomfort caused by prolonged sitting. Set a timer to remind yourself to take a break every hour and use that time to get your body moving while working from home.
4. Walk While on Calls
Whenever you take phone calls or virtual meetings that don’t require video, walk around your home. Pacing while talking keeps you engaged, increases your daily step count, and prevents stiffness from prolonged sitting. If possible, take your calls outside for some fresh air and a change of scenery. Walking meetings are also a great way to incorporate movement into your work from home routine without disrupting productivity.
5. Stretch Every Hour
Sitting for too long while working from home can cause stiffness and discomfort, especially in your neck, shoulders, and lower back. Set a reminder to stretch every hour. Focus on your neck, shoulders, back, and legs to relieve tension and improve flexibility. Simple stretches like touching your toes, rolling your shoulders, or doing a seated spinal twist can make a significant difference. Stretching regularly helps maintain good posture and reduces the risk of developing chronic pain from prolonged sitting during your work from home routine.
6. Try Desk Exercises
Incorporate simple desk exercises into your work from home routine, such as seated leg lifts, shoulder shrugs, or chair squats. These small movements keep your muscles engaged without disrupting your workflow. Try doing calf raises while standing, seated knee extensions, or light resistance band exercises to stay active. Desk exercises are an easy way to add movement to your day, especially when you don’t have time for a full workout while working from home.
7. Set a Movement Timer
Use a timer or fitness app to remind yourself to move every 30–60 minutes while working from home. Whether it’s a quick stretch, a few jumping jacks, or a walk to refill your water, these small activities add up over time. Regular movement throughout the day improves circulation, reduces fatigue, and keeps your metabolism active. Some apps even provide guided movement reminders with simple exercises you can do at your desk to stay active during your work from home routine.
8. Make Household Chores Part of Your Routine
Household tasks like vacuuming, washing dishes, or folding laundry keep you moving during your work from home day. Schedule these tasks between work sessions to stay active and productive at the same time. Doing chores not only helps you move more but also creates a sense of accomplishment. Set a goal to complete a certain number of chores each day to ensure you stay active while maintaining your home and balancing your work from home routine.
9. End the Day with an Evening Walk
After work, go for a short walk around your neighborhood or even inside your home. Walking after sitting all day helps relax your muscles, improves circulation, and signals the end of the workday. Evening walks also provide an opportunity to unwind, clear your mind, and enjoy fresh air. If the weather isn’t ideal for walking outside, try marching in place or doing a short indoor walking workout.
Stay Active and Energized When You Work From Home
Staying active while working from home doesn’t require intense workouts or drastic lifestyle changes. Small movements throughout the day can make a big difference in your overall health and well-being. By incorporating these simple habits, you’ll improve your physical health, boost your mood, and enhance productivity. Remember that consistency is key—small efforts each day add up to long-term benefits.
Make Your Work From Home Routine More Active
Small changes can lead to big results. By incorporating movement into your work from home day, you’ll boost your energy, improve focus, and enhance your overall well-being. Staying active doesn’t have to be complicated—every step counts!
At Core Virtual Solutions, we support professionals in creating a healthier and more productive work from home lifestyle. Ready to take control of your routine? Start moving more today and experience the benefits of an active work from home life!
