Work from home can be a great way to save time and money, but it can also be a challenge to stay active. After all, there’s no one around to remind you to get up and move around, and it’s easy to get lost in your work and forget about your physical health.

But staying active is important, even when you’re work from home. Regular physical activity can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your mood and energy levels.

Here are 10 tips to help you stay active while work from home:

  1. Embrace Walking Meetings: Rather than being confined to your desk during remote jobs meetings, consider turning them into walking meetings. If the nature of the meeting allows, take a stroll while you participate. Alternatively, invest in an under-the-desk treadmill, which allows you to engage in movement while attending meetings and accessing work materials.
  2. Invest in a Standing Desk: A standing desk is a valuable asset that can help reduce the health risks associated with excessive sitting. It promotes good posture, increases calorie burn, improves circulation, and lowers the risk of conditions like diabetes, heart attacks, and strokes. If a standing desk is not feasible, opt for a desk converter that can transform your existing workspace into an adjustable standing desk.
  3. Set Reminders and Timers: Sitting for prolonged periods can be detrimental to your health. Set reminders or use timer apps to prompt you to take short breaks every 20 minutes. During these breaks, stretch your legs, engage in light exercise, or simply stand up and move around. Regular movement throughout the day can have a significant impact on your overall well-being.
  4. Desk Exercises: If you’re unable to take frequent breaks, there are various exercises you can perform right at your desk. Chair squats and leg lifts are examples of exercises that target different muscle groups and help combat the negative effects of prolonged sitting. These simple exercises can be incorporated into your work routine without disrupting your workflow.
  5. Prioritize Regular Breaks: Taking regular breaks, especially during lunchtime, is crucial for maintaining productivity and overall well-being. Use this time to step away from your desk, go for a walk, or engage in a quick workout session. Devoting just 30 minutes to physical activity during your break can reinvigorate your body and mind, leading to increased productivity in the afternoon.
  6. Embrace the Outdoors: Spending extended periods indoors can be detrimental to your physical and mental health. It’s essential to step outside and enjoy some fresh air regularly. Exposure to fresh air improves lung function, reduces stress levels, and boosts energy. Even in colder climates, bundle up and go for a brisk walk to reap the benefits of outdoor movement.
  7. Online Gym and Exercise Classes: Many companies now offer remote jobs workers access to online gym memberships or exercise classes. Take advantage of these resources to maintain your fitness routine from the comfort of your home. Additionally, there are numerous free or low-cost options available online, such as yoga, HIIT, and dance cardio classes. Explore YouTube or fitness apps to find a workout style that suits your preferences.
  8. Incorporate Active Hobbies: Finding the motivation and time to exercise regularly can be challenging. One effective solution is to adopt an active hobby that aligns with your interests and schedule. Activities like gardening, hiking, biking, or dancing can be enjoyable ways to stay active and de-stress after work. By integrating these hobbies into your daily routine, you can simultaneously prioritize your fitness and personal fulfillment.
  9. Benefit from Pet Ownership: Pets can serve as excellent companions and motivators for physical activity. If you have a dog, take them for regular walks to get your daily dose of exercise. If you don’t own a pet, consider volunteering at a local animal shelter, where you can engage in activities like walking dogs. Not only will this benefit your fitness, but it can also alleviate the feelings of isolation that may accompany online jobs.
  10. Turn Exercise into a Game: To make physical activity more engaging, turn it into a game. Numerous fitness apps and websites offer challenges and competitions that transform workouts into fun and rewarding experiences. Compete with friends or family members to see who can achieve the most steps or complete the most reps within a specific time frame. Gamifying exercise will enhance your motivation and enjoyment.

Following these tips can help you stay active while work from home. Remember, even small amounts of physical activity can make a big difference in your health. So get up and move around today!

work from home

Here are some additional tips to help you stay active while working from home:

Staying active is important for everyone, but it’s especially important for people who work from home. By following these tips, you can stay active and healthy, even when you’re working from home.


While working remotely provides numerous advantages, it’s essential to prioritize your health and incorporate physical activity into your daily routine. By implementing the ten tips discussed in this article, you can establish a healthy work environment that promotes well-being and ensures you thrive both personally and professionally. Stay active, and enjoy the benefits of a balanced work from home lifestyle.

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