Working from home but not working out from home? Get started today with these simple steps.

If you’re working from home during the pandemic, you’re in good company. And yes, there are many benefits to working from home, like not having to deal with traffic and saving on gas. At the same time, living, dining, and working in the same space, day in and day out, can be taxing.

Home office pains

Wrist and back pain, stiff shoulders, headaches, and similar problems are not exclusive to an office environment. In fact, your “home office” might just be the kitchen table, the couch, or even your bed, resulting in static postures or injury from repetitive motions. And even if you have a comfortable workspace, there’s another, more subtle, factor at play – such as never physically “leaving” work. The result? You just keep working after hours, reducing R&R, and increasing stress. Eventually, productivity goes down.

Make time for home fitness

If you want to be more productive while improving comfort and work-life balance when working from home, a daily workout routine goes a long way. Sure, you may also want to splurge on a new office chair or negotiate a standing desk with the boss – but the most critical factor in the wellness equation isn’t fancy equipment – it’s you! Investing in your health and fitness has immediate returns, and then keeps growing over time.

Create happy (and healthy) routines

When you commit to wellness (or any other goal for that matter), the routine is critical. If you think you don’t have time to work out every day, think again. The most obvious opportunity is your old commuting schedule. Instead of sitting in the car for a half-hour each morning and evening like you used to, why not commit that time to getting stronger and healthier? Or maybe you can schedule short workout bursts in-between meetings and work projects. Consider your schedule and figure out what works for you.

Sample home office workout schedule to improve focus and reduce tension

  • 7:50-8:00 AM: Pre-work warm-up: swing your arms, swing your legs, reach towards the sky, move and breath.
  • 9:50-10:00 AM / 3:00-3:10 PM: Energizing session for the mid-morning or mid-afternoon slump: Squats + push-ups + jumping jacks or put on your favorite song and dance!
  • 5:00-5:10 PM: After work happy (fitness) hour: Put work stress behind you with a brisk outdoor walk, yoga session, or any other favorite activity. Congratulations! You completed another workday and improved your wellness at the same time.

Start small and go from there

If you’re getting excited about incorporating fitness sessions into your workday, that’s great! If not, we hear you. Truly committing to change is the hardest step, and it’s only human to want to put it off. The nice thing is, once you carve out a realistic daily fitness schedule and keep at it for 3-4 weeks, chances are you won’t want to stop. Of course, if you have any injuries or health issues, talk to your doctor before starting any new exercise program.

Your wellness journey can begin today!

  1. Commit to you. Make the most of this time working from home by investing in yourself.
  2. Go with activities you enjoy. Just because it’s “good for you” doesn’t make it any less exciting. Walking, a quick jog or bike ride, an online fitness class – the options are endless.
  3. Put it on your work calendar. Then take it seriously just like you would any other business activity. What business is more important than your health?
  4. Just do it. Show up every day, as scheduled, even 5 minutes twice a day, and work your way up from there.
  5. Enjoy the results. A healthier you equals better focus and productivity, improved fitness and flexibility, reduced risk of pain and injury, and more!

Want more information or have questions?

If you have questions on the best home workouts for your health situation or fitness goals, you can always schedule a session with one of our fitness experts. We’re happy to help! Or, learn more about our individualized training programs.