Whether you miss your active commute, walking to get your lunch, or using the company gym, you may find yourself moving a lot less when you’re working from home. It can be tough to stay motivated to exercise and harder to get into a fitness groove when you’re not leaving the house for work. But it’s critical for your physical and mental health to maintain regular exercise.
If you’re a remote worker, here are some tips on how to motivate yourself to exercise and stay active when working from home.
1. Put on exercise clothes when you wake up.
One of the cool benefits of working from home is that you can wear whatever you want. If you put on workout clothes in the morning, you’re more likely to be active that day, since it’s one less step you have to take to be ready for exercise. Wearing your sneakers will inspire you to walk around the house more or do some stair repeats.
2. Go for a walk or run before you start working.
Getting some active time in the morning is an excellent way to start the day. Of course, it does take some planning and motivation to get up and go, so follow these tips for becoming a morning runner.
Not quite ready for a morning running habit? If you’re already in the habit of having morning coffee, take your cup of joe with you as you go for a walk around your neighborhood or in a nearby park.
3. Schedule your exercise.
One of the best strategies for keeping an exercise habit is to schedule your movement, whether it’s a morning walk, mid-day yoga, or a post-work run. Make it an appointment and block time off on your schedule so you’ll stay on track. Set regular alarms on your watch or phone to remind you to get up, walk around, or stretch.
4. Take a jump rope break during the day.
A jump rope is an inexpensive piece of at-home exercise equipment that doesn’t take up a lot of space. Keep it near your desk and get some jumps in when you need a break from sitting. If you’re traveling, it’s easy to stash a jump rope in your suitcase.
5. Keep a set of weights near your desk.
Having easy access to exercise gear can help you take advantage of short windows of downtime during the day. With a set of light dumbbells within reach, you can easily do some arm curls or shoulder presses while you’re on a call or reading something on your computer. Or, just step away from your desk for a quick set or two of lunges and squats (while holding the weights) to sneak in some strength training.
6. Get some steps in at lunch time.
Whether you take the dog for a while or go for a brisk walk around the neighborhood, try to get outside and walk around at lunchtime. To motivate yourself, use a fitness tracker or pedometer app to track your steps and try to reach a minimum number of steps each day.
7. Sneak in movement.
Another way to get some extra movement during the workday is to walk around the room while you’re on the phone.
If you’re feeling stressed as you’re sitting at your desk, get up and do some jumping jacks or march in place. Even just a little bit of activity can improve your mood and sharpen your focus.
8. Tie exercise to something else you do during the workday.
Complete a set or two of squats or lunges every time you get up to go to the bathroom. After doing it for a few days, it’ll start to become a habit.
9. Do some stair climbing.
You don’t need a stair climber machine at home to get in a good cardio workout. Use the stairs in your home or apartment building to do an interval workout. Run or walk briskly up a flight of stairs, and recover on the way down.
10. Get outside with your dog.
Your dog needs exercise, too, so take him on a long walk or run around with him as you toss him a ball. Playing or walking with a pet just doesn’t feel like exercise, so you’re more likely to go a little longer than if you were just walking by yourself. If you don’t have a dog, see if a neighbor or friend wants someone to take their dog on an extra walk.
More Tips on How to Stay Active When Working from Home
- Inexpensive Home Gym Equipment
- Standing Core Exercises for Runners
- How to Use Mini Habits to Start Running
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
