Tips for Staying Active During Remote Work

Remember those days of commuting? Jam-packed buses, crowded trains, or even just that walk to the office—whether we loved it or hated it, it forced us to move. Now, our commute might be from the bed to the desk, a grand total of ten steps. While remote work has its perks (pajama bottoms during meetings, anyone?), it can also lead to a more sedentary lifestyle. Our bodies weren’t designed to be glued to chairs for eight-plus hours a day. How then do you keep staying active during remote work?

Think about it: our ancestors were hunters and gatherers, constantly on the move. Now, we hunt for the best WiFi signal and gather around our laptops. So, how do we break free from the digital shackles of our desks and inject some much-needed movement into our remote workdays? Let’s explore some fun and effective ways to stay active, even when your “office” is your living room.

Tips for Staying Active During Remote Work

Okay, so you’re working from home, which is awesome, but your daily steps have plummeted from “brisk walk to the train” to “shuffle to the fridge.” It’s a common remote worker problem! But don’t worry, there are plenty of ways to inject some movement into your day without having to join a CrossFit gym (unless you want to, of course!). Here are some tips to get you moving and for staying active during remote work:

1. Schedule Movement Breaks

Treat movement like any other important meeting or task on your calendar. Schedule short breaks throughout the day specifically for physical activity. This helps you prioritize movement and prevents it from getting pushed aside by work demands. Think of it as investing in your well-being—a healthier you is a more productive you!

For example, set a timer for every hour and get up for a quick five-minute walk around your house or do some stretches. You could even schedule a longer 30-minute walk or workout during your lunch break. By scheduling these breaks, you’re making a commitment to move your body and break up long periods of sitting.

2. Incorporate Movement into Your Workday

You don’t have to completely separate work and movement. Find ways to combine the two! This can make staying active during remote work feel more natural and less like a chore. It’s about finding creative ways to weave movement into your existing routine.

For example, take phone calls while walking around your house or yard. Stand up while reading emails or attending virtual meetings (if appropriate). You could even invest in a standing desk or treadmill desk to keep moving while you work. These small changes can add up to a significant increase in your daily activity levels.

3. Utilize Online Resources

The internet is a treasure trove of free workout videos, online fitness classes, and guided meditations. Take advantage of these resources to find activities you enjoy and that fit your schedule. It’s like having a personal trainer or yoga instructor right in your living room!

For example, search for quick 10-minute workout videos on YouTube or try a free trial of an online fitness platform. There are options for all fitness levels and interests, from yoga and Pilates to HIIT and dance fitness. This makes it easy to find something that you enjoy and that you can do from the comfort of your home.

4. Make it Social (Even Remotely)

Staying active during remote work is more fun when you do it with others! Even though you’re working remotely, you can still find ways to incorporate social interaction into your fitness routine. It’s about finding ways to connect with others and motivate each other to stay active.

For example, join an online fitness community or challenge a friend to a virtual step competition. You could even schedule virtual workout sessions with friends or colleagues. This can provide motivation, accountability, and a sense of community, even when you’re working remotely.

5. Get Creative with Your Surroundings

You don’t need fancy equipment or a gym membership to stay active with remote work. Use what you have around you! This can make staying active during remote work more accessible and convenient. It’s about seeing your home environment as a potential playground for movement.

For example, use stairs for cardio workouts, water bottles as weights, or furniture for support during stretches. You can even turn on some music and have a spontaneous dance party in your living room. The possibilities are endless!

6. Track Your Progress (and Celebrate Small Wins)

Tracking your progress can help you stay motivated and see the positive impact of your efforts. It’s about recognizing your accomplishments and celebrating your successes, no matter how small.

For example, use a fitness tracker, a pedometer, or a simple journal to track your steps, workouts, or other physical activities. Celebrate milestones, like reaching a certain number of steps per day or completing a workout program. This reinforces positive habits and keeps you motivated to continue your fitness journey.

7. Stand Up and Stretch Regularly

Prolonged sitting can lead to stiffness, muscle imbalances, and poor posture. Regularly standing up and stretching can help alleviate these issues and improve your overall comfort. It’s like giving your body a little reset throughout the day.

For example, set a timer to remind yourself to stand up and stretch every 20–30 minutes. Focus on stretching your neck, shoulders, back, and legs. Even simple stretches like arm circles, leg swings, and torso twists can make a big difference.

8. Invest in Ergonomic Setup

While not strictly about movement, an ergonomic workspace can significantly improve your physical comfort and prevent pain that can discourage activity. A proper chair, desk height, and monitor placement can reduce strain on your body and make it easier to stay active.

For example, invest in an adjustable chair that provides good lumbar support. Ensure your monitor is at eye level and your keyboard and mouse are positioned comfortably. This will help prevent discomfort and make it easier to maintain an active lifestyle.

9. Use Your “Commute” Time Wisely

Remember that time you spent commuting? Now you can use that time for physical activity! This is a great way to reclaim that time and turn it into something positive for your health.

For example, use the time you would have spent commuting to go for a brisk walk, a bike ride, or a quick workout. This is a great way to start or end your workday on a positive note and get some much-needed exercise.

10. Make it a Habit, Not a Chore

The key to long-term success is to make staying active during work a habit, not a chore. Find activities you genuinely enjoy and incorporate them into your routine in a way that feels sustainable. It’s about finding what works for you and making it a natural part of your day.

For example, if you enjoy dancing, put on some music and dance in your living room. If you prefer being outdoors, go for a walk or hike in a nearby park. The more you enjoy the activity, the more likely you are to stick with it.

Staying active during remote work doesn’t have to be a daunting task. By incorporating these simple yet effective tips into your daily routine, you can transform your workday from sedentary to active and reap numerous physical and mental benefits. It’s about finding creative ways to weave movement into your lifestyle, from scheduling movement breaks and utilizing online resources to getting creative with your surroundings and tracking your progress. Remember, it’s not about achieving perfection overnight; it’s about making consistent, positive changes that will lead to a healthier, happier, and more productive you, even while working from the comfort of your home.

By implementing these tips for staying active during remote work, you can transform your days of remote work from sedentary to active and improve your overall health and well-being. It’s about finding what works best for you and making movement a regular part of your daily routine.

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