How To Stay Fit And Healthy While Working At Home

Stay Fit And Healthy
Young businessman sitting at a table at home working on a laptop and writing down ideas in a notebook

Want to avoid becoming a lazy blob and to Stay Fit And Healthy when working from home?  You’re not alone, for sure, in wanting to watch Netflix after work, while also wanting to be in shape.

Aside from the problems of maintaining social connections and handling work conversations, there’s the issue of your personal health. Working from home must also be balanced out with a healthy mind and body.

If your home office is in your living room, and your living room is next to your kitchen, it’ll be tempting to just be comfortable and lazy. Aren’t pajamas the best?  But, your health will surely suffer if you don’t get up and exercise even while you’re at home.

Fitness workout at home watching videos online working on laptop computer – woman multitasking remote work indoors lifting dumbbell weights for strength training while surfing the web.

Here are a few tips you can follow in order to Stay Fit And Healthy while working at home:

  • Maintain A Regular Exercise Schedule to Stay Fit And Healthy

Exercise is beneficial for both physical and psychological aspects. 

You could go for a walk in your neighborhood, or you can do a series of movements promoting stability, core strength, and muscle control. You can refer a variety of fitness programs online from sites such as YouTube and You can try ab-toning or full-body workouts.

Apart from a workout routine, it’s recommended that you also engage in physical activities throughout your workday. You can accomplish this by walking during phone calls or while setting schedule alerts, or by performing a few sit ups near your workstation at regular intervals. Also, don’t overlook the importance of stretching. Every hour, take a few moments to stand and stretch your body. And, whenever possible, you should use a standing workstation rather than a sitting desk to avoid prolonged periods of lack of physical activity. 

  • Eat Real Meals

Some work-from-home employees skip meals, while others munch on junk food all day. It’s difficult to eat properly without regular meal breaks. However, instead of aimlessly eating in front of the computer, take a break. Simple, healthy meals, like grain bowls, avocado toast, scrambled eggs, and smoothies, are pretty quick to prepare and are filling.

Having snack breaks and eating proper meals will help regulate your metabolism and keep unhealthy eating under control. If you’re still craving junk food while answering customer service calls or brainstorming blog post titles, consider emptying your desk’s candy drawer to avoid sweet temptation, and, instead, munch on low-calorie and healthy snacks, like apples and celery.

  • Create A Calming Space

Because you work from home, create a soothing workstation and manage your stress levels. If you’re a fan of scented candles, place one on your desk. Arrange your desk in front of a window or near works of art that appeal to you if a pleasant view helps you relax.

Reduce the noise surrounding you. Noisy environments decrease productivity, and even a little amount of noise can be bad to those in creative occupations. Not only is a quiet home office more efficient, but it’s also healthier.

With today’s extensive selection of bi-fold and sliding doors, it’s simple to create a workspace that shuts out noise while allowing in natural light. This enables you to work while monitoring your children, if you have any.

The next best possibility would be a backyard, basement, or an attic workstation, which separates the home workspace from the rest of the house.

  • Stick To Your Routine

Getting out of bed and continuing to work in your pajamas sounds like a dream, but maybe for about three days. Lack of routine can lead to disorientation and inefficiency. While working from home is utterly convenient, it’s still important to have a regular schedule. Keep up your early morning strength exercise. If you prefer an evening jog, shut down the PC and be active.

Make a task list. Without a manager or coworkers to discuss initiatives, you may find yourself wasting hours on one task when you should be focusing on others. Make a daily to-do list with estimated time spent on each item. Review the list every morning and keep it handy. Assess your progress and develop a list for the next day. Doing so will keep you on track.

  • Switch Off When You’re Done Working

Working at home might make it difficult to distinguish between work and play. People might expect you to undertake tasks or have extended discussions about subjects not related to work since you’re working at home.

Thus, it’s critical to set limits, letting others know what you can and will do during work hours. Setting a deadline might also help you separate things. It can also help not to check emails or be online until your work is done. You can adjust your status to ‘away’ or ‘offline,’ depending on the communication app you use.

 Working From Home Challenges

Working from home has advantages, like no regular morning commute and working with a flexible schedule. But, it has its downsides, too. It can be hard to keep motivated and you’re not with your team–you have no coworkers to talk to in person

Here are some frequent challenges experienced by remote employees, as well as their corresponding solutions:

  • Staying Organized

It’s easy to be unorganized when you work and live in the same location. If you have the space, try working somewhere other than where you relax. Keep work and leisure separate. If this isn’t practicable, keep your work desk tidy.

  • Socializing And Collaborating

Many occupations require interaction with others. Yes, you’re there to work, but social interaction is beneficial to productivity. Thus, having a non-work-related feed in your preferred communication app may be helpful. That way, it’d be easy to ask coworkers for information or changes at work. There are many tools available, like Slack or Microsoft 365, to assist with collaboration. Also, if you regularly have one-on-one meetings with your manager in the office, it’s even more crucial to keep up with them while working remotely.

  • Getting Distracted

Some employees struggle physically and mentally when working from home because of the many distractions surrounding them, like pets, gadgets, and children, to name a few. 

If you’re one of them, you may choose a guest room over a crowded kitchen table or a noisy living room corner. You can take your dog for a lengthy stroll before work to tire them out. You can also turn off news notifications while at work.


Healthy eating habits, regular exercise, and having a soothing environment, are among the many ways you can Stay Fit And Healthy while working from home. Remember that even though you have a flexible schedule, it still pays to be organized and keep a routine to ensure productivity and deadlines are met.



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