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Here are some tips on how to stay active while working from home.
While working at home may seem like an ideal way to live, eliminating the commute from your day and enabling you to work in bed in your pajamas, you can easily see why it would lead to immobility. It has also, of course, increased in popularity recently because of the closings of businesses due to the COVID-19 pandemic, so it is extremely important now to know how to avoid a sedentary lifestyle. Here are some tips on how to stay active while working from home.
1. Walk while on calls.
If you’re working remotely, chances are you’ll have at least one call into work during the day. As long as it’s not a video conference call via Zoom or another platform, you should walk around while on the call to remain active. Whether you pace around your house or apartment, or take a walk around the block to the nearest park, this is an easy way to get some steps in. Aside from giving you a breath of fresh air, walking increases blood flow, which in turn improves your thinking and relaxation.
So, while using a standing desk may not lead to significant weight loss, there are still health benefits. It takes more energy to stand up and can improve your posture, decreasing the potential for future back pain.
2. Establish a schedule.
Making a schedule that includes anything you want, from waking up to eating, and especially exercising, will get your body into a routine and keep you motivated. A schedule will turn daily exercise into a habit that you don’t even have to think about. Whether you keep small exercise equipment near your desk, go for a run before or after work, or do push-ups or sit-ups several times throughout the day, a routine will make sure you stay on track. There are many health and fitness apps to help with this.
3. Stand up instead of sitting down.
Standing desks have been rising in popularity the last few years, and for good reason. It was once believed that standing desks should be a new staple in every office because standing burned more calories than sitting; while this is true, the difference is not much. According to a study from the Journal of Physical Activity and Health, standing at a desk for three hours burns just 24 more calories more than sitting would, while walking for 30 minutes could burn up to 100 calories. So, while using a standing desk may not lead to significant weight loss, there are still health benefits. It takes more energy to stand up and can improve your posture, decreasing the potential for future back pain. Avoiding sitting for hours a day can also lead to reduced risk of obesity, diabetes, and cardiovascular death.
By walking while on calls, scheduling your exercises, standing up when possible, and taking breaks, you can stay as active as possible at your in-home workplace.
4. Take breaks.
Taking regular breaks as often as once an hour can help substantially with your mental health. Taking a deep breath and practicing brief mindfulness techniques such as meditation can improve your mood and even increase your productivity. You can also use these breaks to do a quick exercise such as 10 pushups or grab a healthy snack from the kitchen. A great idea would be to implement these breaks into your schedule.
All in all, it is important to avoid a sedentary lifestyle, especially when it has become easier to not move around as much as we used to. You can use the time you’re saving by not commuting to work, to exercise and go for a walk. By walking while on calls, scheduling your exercises, standing up when possible, and taking breaks, you can stay as active as possible at your in-home workplace.
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