Working from home is a change of pace from what we are used to and it’s important to be mindful of what we are doing so that we don’t fall into bad habits. First things first! One of the biggest perks of working from home is that you can work in your pajamas. But if you’re in your pajamas still at 5 pm every night, let’s face it… it’s not the best choice either. Take time to “get ready” at least a few times a week in the morning. It’s too easy to not pay attention to weight gain if you are always wearing your pajamas. Put on real clothes and it will help keep you aware of any weight gain when your clothes feel tight.

It’s easy to fall into the habit of sleeping in and not keeping a regular schedule. Wake up and try to get some sort of cardio in first thing in the morning. Doing this before breakfast will get your metabolism fired up. Setting and keeping a schedule as if you were going into work will benefit your quality of work as well as you mental health. Get showered and dressed as if you are going to work.

Consider stacking exercises in your morning routine. As you’re waiting for your coffee to brew, instead of scrolling through your phone, do 50 push-ups or a 60 second plank. Do some lunges between the kitchen and living room after you eat breakfast. By incorporating small things frequently, you will elevate your heart rate throughout the day and it can have a big impact. 

If you don’t have an ergonomically sound chair that keeps you properly aligned throughout the day, you can try a standing desk or a bicycle desk. Be sure to get up every hour and get out at least once a day. Set a timer to get up and stretch every hour. Be sure to walk outside and get some sunshine and fresh air. Working from home can have long term negative health effects, so be sure to do some light stretching through out the day to help improve flexibility, posture, and range of motion.

Throughout the day, you can throw in some weight/resistance training to keep moving to break the monotony. You can do burpees, pushups, lunges, or wall squats. Other things you can do between  conference calls and emails are jumping jacks, jump rope, run in place or up and down the stairs. Have a walking meeting rather than sitting on the phone. Get outside and walk while you talk. Increasing your movement can increase your productivity!

A pull-up bar in your door way can have many uses. If you can’t do a pull-up, you can simply hang from the bar for a few seconds to strengthen your shoulders, forearms and upper back. Lifting your knees while hanging can also give you a simple core workout and help strengthen your hip flexors.

Don’t forget to eat lunch. Resist eating lunch in your home office. Eat in the kitchen or at the dining room table. If you are working at the table, find another spot to eat lunch. Make time to enjoy your lunch so you’re less likely to snack later in the day. Keep your refrigerator and pantry stocked with healthy nutrient-dense foods to help you keep on track. Remove refined carb snacks from the house. They’ll only turn into sugar quickly after you eat them and it will cause inflammation and poor gut health. Ditch the processed foods! Keep vegetables and fruits handy to keep you satisfied and your metabolism going. Drink plenty of water through out the day too.

Lastly, don’t let your work blend into your personal time. Avoid working on weekends if possible and keep track of how much time you spend on work every day. Keeping your work life separate from home life is a healthy boundary.

References:

http://www.entrepreneur.com/article/243589

http://www.flexjobs.com/blog/post/5-tips-to-stay-fit-while-working-from-home/

Judy is the Business Manager at Body Elite. She has been a dedicated client of Body Elite since March 12, 2015. She studied Criminal Justice in college and has a background in customer service. In addition to Body Elite, she oversees the business end of her husband’s contracting business and runs a preschool.  In her spare time, Judy has stayed active with volunteer work and community service.  She has 6 children, and 4 grandchildren.