“Successfully working from home is a skill. Just like programming, designing, or writing. It takes time and commitment to develop that skill.” ~ Alex Turnbull
In recent years, the thought of working from home has quickly evolved into a widely accepted reality for individuals and businesses, owing to the infamous COVID-19 pandemic. Before the wave, most people considered this a privilege enjoyed by those who could manage their time, money, and priorities at their convenience.
However, the global lockdown imposed by numerous government authorities to curb the risk of contagion and flatten the curve gave rise to a sudden need for employers and employees to operate remotely. At present, 48 percent of corporate organizations use a remote working (also known as telework or telecommuting) model, as revealed in FlexJob’s Employee Engagement Report.
Even more impressive, the remote workplace services market size is projected to grow from $20.1 billion in 2022 to $111.63 billion by 2030 at a CAGR of 23.9%. While telecommuting allows us to redefine what it means to live on our terms, it also introduces new barriers to sustaining healthy lifestyle habits like exercise and physical activity.
In this article, you will learn five simple ideas for staying active while working remotely. But first, let’s see how physical activity impacts our body and mind.
Benefits of Physical Activity
Engaging in regular physical activity can increase your endurance and muscle strength. Exercise improves the efficiency of your circulatory system and delivers nutrients and oxygen to your tissues. What is more, you will have more energy to complete everyday tasks as your heart and lung health improve.
In addition to physical benefits, staying active has numerous positive effects on mental health. Regular exercise has been shown to naturally elevate mood by releasing endorphins, which reduce symptoms of depression and anxiety. It also helps in improving cognitive function and memory as physical activity increases blood flow to the brain and promotes the growth of new neurons. Equally important, staying active can provide a sense of accomplishment and self-confidence, leading to improved overall mental well-being.
How to Stay Active While Working from Home
Most remote jobs entail working long hours on a computer or phone, and unfortunately, we are so absorbed in them that we seldom move around. But keep in mind that being housebound, work-wise, is not a reason to reduce your activity levels. You can take simple steps today to have the best of both worlds. Here is what you can do:
#1. Space Out Your Work Essentials
When you work remotely, the convenience of having everything at your fingertips can make tasks easier. You can grab your files, take breaks, and even order takeout without moving an inch. But then, this ease puts you at risk of gaining bad weight and developing other health issues, because it reduces the time you spend on active activities.
To stay fit, consider rearranging your home office space strategically. Keep your essentials within reach, but make sure they are several steps away from your workstation to help you stretch your legs and limbs. For instance, you may place your printer, scanner, and shredder at the opposite end of your dedicated office, and a snack shelf in the next room.
#2. Take Virtual Fitness Classes
As a remote employee, you may struggle to find the time or motivation to attend in-person training sessions at a local gym after work. Even if you consider it, the cost of membership is unlikely to be justified if you end up skipping sessions. What is your best bet then? Online exercise classes. These virtual workouts, ranging from yoga to kickboxing, offer flexibility to fit your WFH routine.
They are reasonably priced, and their certified trainers can be found on Leadar, a real-time B2B professional profile database. Enrolling in any of them will get you moving, ultimately improving your energy levels, productivity, mood, and sleep cycles.
#3. Make Time to Enjoy the Great Outdoors
If you have been working from home for a while, chances are you are used to being cooped up in your apartment almost all day, disconnected from the outside world. This sedentary lifestyle can take a toll on your mood, concentration span, health, and social interactions. It might leave you feeling more anxious, easily irritated, and downright exhausted.
Out in the sun, you get a good dose of fresh air and vitamin D. The latter helps improve your bone, tissue, immune, dental, and colon health. But the perks are not limited to these factors. Your time with nature also enhances your creativity and focus; alleviates stress and anxiety; and helps you to stay grounded in the present moment.
According to the UK’s Mental Health Foundation, spending time in green spaces, like parks, helps 45% of people cope better with mental challenges. So, whether you opt for a stroll around the neighborhood or a quick drive to your favorite park, make it a point to step outside during your breaks, even if it is just for 10 minutes at a time.
#4. Stand as Often as You Can
With so much to get done each day, your to-do list can quickly pile up. Before you realize it, you are stuck in your chair or bed for hours on end, and you have barely scratched the surface. Being caught in this daily loop increases your susceptibility to cardiovascular diseases, diabetes, cancer, depression, weight gain, and dementia.
To protect your body against all the aforementioned risks, stand up whenever you can. Consider investing in an electric standing desk or monitor stand riser to give you a break from sitting, engage your leg muscle groups, and improve balance. If such pieces of office equipment are out of your financial reach, DIY a makeshift riser from a set of books, cardboard boxes, or crates.
#5. Alternate Between Your Home and a Shared Workspace
Just because you are a telecommuter does not mean you have to conduct your entire remote job at home. One way to achieve the ideal work-life balance and remain active is to apportion your days to working in a shared workspace or co-working center. Some people may argue that this move will not give you all the benefits of staying at home, but then it will help you move around and meet new people.
In the absence of a shared workspace, you could work from a coffee shop, community center, or library every so often. Even if your day is spent working at these places, you can take breaks to enjoy a walk around the neighborhood. You could also stop by the gym on your way home to burn some calories and get energized for the next day’s activities.
Conclusion
Working from home offers freedom and flexibility. Still, it comes with certain challenges remote workers cannot avoid, with the biggest among them being inactivity. This is where implementing the above-mentioned ideas comes in handy. They are guaranteed to help you lead a healthy life without compromising your work productivity. So, what are you waiting for? Start practicing them today.
Beth is Cloudmineinc’s senior health editor and a certified personal trainer. She has over 10 years experience as a science journalist and is the author of two books. She deadlifts over 315 lbs.