How To Stay Fit While Working From Home

Stay Fit While Working From Home

Working from home can be incredibly freeing, but that’s not necessarily a good thing for your health and fitness. While many of us think it’ll give us more time to develop healthier habits, reality often differs. 

Plans to do morning yoga (since you don’t have to leave for the office right away) soon turn into staying in bed late. Snacks are no longer limited to lunch breaks since the refrigerator is always just a few steps away. 

Sure, working in your jammies is comfier, but it’s often at the expense of your health and fitness. So, how can you avoid that? 

This article shares 6 ways to stay fit and healthy even while working from home. 

1. Eat Healthier

Working from home frees up a lot of your time and energy. One solid place to invest that would be meal-prep. After all, eating healthy is a fundamental requirement of wellness. Look up some healthy recipes consisting of nutritious foods like veggies, fruits, low-fat dairy, and whole grains, and go grocery-shopping. 

A healthy diet can also include beans, eggs, fish, nuts, lean meat, and poultry. On the other hand, limit your salt and sugar intake, as well as foods rich in fatty red meat cuts, processed foods, and saturated fat.  

Moreover, it can be easy to skip or delay your meals in a more flexible work-from-home lifestyle, where you no longer need to follow a fixed morning routine or get prompt lunch-breaks. To counter this risk, consider setting reminders to make sure you take your meals on time. 

There’s also a risk of over-snacking throughout the day in the comfort of your own home. Be mindful of your urges, and stick to healthier snacks like fruits or nuts instead of binge-eating chips.

2. Remember to Stretch

Working from home encourages a sedentary lifestyle where you no longer need to walk to your colleagues or move between rooms. This means you’d be sitting slouched at your desk for longer hours. To undo the harmful effects of this, remember to practice a few stretches between your work sessions. 

It doesn’t have to be anything fancy. Just some forward and backward shoulder rolls, hamstring stretches, seated back twists, and leg lunges would be great to maintain and enhance your mobility.

3. Invest in an Under-Desk Bike Pedal

As mentioned above, working from home massively cuts down your daily activity level. Thankfully, there are portable, discreet solutions to counteract this problem. 

An under-desk bike pedal exerciser, for instance, can help you burn lots of calories while working at your desk. Not only does it help burn fat, but also works out and tones your leg muscles. 

Some models can be folded/unfolded in seconds, making it a foldable fitness solution that you can stash away when you’re done. Smart pedal exercisers can even be hooked up to your phone, telling you exactly how many calories you burned during a session.

4. Standing Desk

Spend a lot of time sitting down on your desk? Studies have shown that such a lifestyle increases your risk of developing serious health issues like some types of cancer, heart disease, and type 2 diabetes. It also invites back pain, depending on your posture.

To mitigate these risks, consider investing in a standing desk. It’s a game-changing tool to help you get fitter passively. Standing up while you work makes no real difference in your creativity or ability to focus, making it ideal for folks who find under-desk exercisers too distracting.

To make the most out of it, you can even invest in a specialized treadmill to put under your desk. Known as an under-desk treadmill, this device helps you get your daily steps in even while you work on your project.

5. Pursue Work-Life Balance

Working from home can naturally blur the lines between your home life and job. This can lead to all sorts of problems, potentially impacting your wellbeing and mental health as well. 

It helps to set space and time boundaries, such as having a private, individual workspace where you won’t be disturbed. 

The American Health Information Management Association also recommends forming a daily work schedule even at home, putting some time boundaries in place. They encourage incorporating a 15-minute morning break, a lunch break, as well as a 15-minute afternoon break throughout your workday. 

To further establish a division between your home and work life, try to forget about your work right after office hours. According to some researchers, it’s important to mentally detach from your job to focus on relaxing at the end of your day.

Bonus Tip:

Ever wondered how much time you spend on phone consultation during your workday? Since you’re now taking all those calls in your own space, there’s no obligation to remain seated. Get some steps in whenever you’re on the phone, and reap all those health benefits of walking during those precious 20-30 minutes of your day.


Fitness recommendations for working from home involve eating healthy and remaining sufficiently active throughout the day. There are many smart ways to achieve that, some of which we’ve covered in this article. Aside from that, remember to get outdoors every day, even when you no longer have to. A simple walk in the park can do wonders for your physical and mental health. 

We wish you all the best in leading a healthy, productive life!

Amie has a love for numbers and holds a master’s degree in finance. When she’s not playing with numbers or words or pottering in the garden, you can find her in the kitchen roasting her own coffee beans.

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