Today I want to share my top tips to get active when you work from home.
I’ve worked from home for years and sitting for hours on the computer has taken its toll on my weight. I love my work and could quite easily get up and get straight on my computer until bedtime with just the odd toilet break and food break.
At the beginning of 2015 I made a decision to take control of my weight, get healthier and get fitter. I knew 2 things at this stage. I was not going to be joining a gym anytime soon and I was not going to hour-long exercise classes. It just doesn’t fit into my day. When my son’s at school, I’m working and when he’s not, well, I’m not going to go to the Gym then. It’s just not going to happen.
10 tips to get active when you work from home
- Walks ~ At the beginning of the year I set myself a goal to just get out of the house and walk, even if it was only to the end of my drive. Many health organizations recommend 30 minutes of walking a day and you don’t even need to do that in one go. I now walk 30+ minutes most days of the week and love it. I tend to do a longer walk in the morning before I start work and then try to add in another 2 short 5 -10 minute walks later in the day.
- Top of the hour get moving strategy ~ At the top of every hour, I make a point of getting up out of my chair and doing something physical, even if it’s just for a couple of minutes. This can be going for a quick walk, stretching, sorting laundry…
- Make use of the stairs ~ Your stairs are a natural fitness machine. Set yourself a target each day to run up and walk down the stairs (be careful). I started off doing 3 sets of three throughout the day. I’m now up to 3-5 sets of 10 a day. It’s quick and getting easier.
- Kitchens were meant for dancing in ~ Get some music on and get up and boogie.
- Star jumps ~ Feeling achy, get up and do 30 star jumps.
- Step it up ~ Using the bottom step of your stairs, step up, step down and repeat. I like to do 100 at a time, several times a day.
- Arm circles ~ Pull your tummy in, head up shoulders back, arms out shoulder length to your side and circle them, small circles but quite fast for a minute at a time.
- Wall push-ups – I don’t really want to get down on the floor doing exercises during my work day, but wall push ups work well. Not sure how to do them, just check out YouTube.
- 5- 10 minutes cleaning. Now when it’s work time, it’s work time right, but a 5-10 minute activity break can actually help you regain focus and boost your energy. So grab the hoover and set the timer. Go crazy cleaning until the timer goes off and back to work.
- Use a pedometer ~ Many health organizations recommend walking 10,000 steps a day If you use a pedometer you can track your steps and it’s a great motivator to keep getting up and moving.
This is what works for me. I can take quick breaks throughout my day and I really do feel the benefit of getting more active. It’s helping with my weight loss, I feel healthier and fitter and it helps me with my work.
Do you have some quick ways to get active? Do you work from home? I’d love you to share what you do to get more active.
Catch up soon