How to Increase Activity While Working at Home

By Lizzie Streit, MS, RDN, LD 

When the pandemic hit in March, many people started working from home temporarily. While this change came with some perks, it also brought several challenges. 

Spending your entire work day at home can make it difficult to fit in activity. Your daily routine may be completely different now. Taking a jog to decompress after a stressful day might not fit into your new schedule, especially if you have kids at home. Perhaps you even lost access to the gym you used at work or visited on your way home. Plus, many indoor workout studios are closed for the time being. 

With no end to working from home in sight for many people, it may be time to consider some of the strategies listed here for incorporating more physical activity into your routine.  

1 – Walk more. 

Even though it may feel like you’re stuck inside your home, walking outdoors is still an option. Consider adding a short walk after lunch or in the morning before you sit down at your desk (or both!). Taking phone calls while you walk around the neighborhood is another great way to fit in some extra steps. If you finish a meeting early, why not use the extra time to walk around the block once more? 

2 – Go virtual or use your phone. 

Just like your meetings, workout classes have gone virtual! Many studios are offering livestreams or pre-recorded videos of their classes. If you enjoyed taking a particular class before the pandemic, there’s no reason you can’t get back into it now.  

If you have the budget and space for it, purchasing a Peloton bike or NordicTrack treadmill is another great way to complete workouts at home. This equipment comes with display screens and a library of virtual workouts led by coaches.  

If virtual studio classes aren’t your thing, try a workout app on your phone! Many are free, while others require just a small monthly fee. Not only are apps available at your fingertips, but they also allow you to be flexible with your workout timing, even if you only have 10 or 15 minutes to spare. Some of the best workout apps right now include 7 Minute Workout, Map My Run, Pear: Personal Fitness Coach, Yoga Wake Up, Freeletics, Couch to 5K, and Aaptiv.  

3 – Add movement to your calendar. 

Be sure to block off time in your calendar for your workout, just as you would do for work commitments. Even though working from home may give you more flexibility with your schedule, try not to move your workout slot. This will help you develop a consistent activity routine. 

While you schedule your workouts, add calendar reminders to get up and move, too! Instead of sitting at your desk for hours on end, take a short break to stand up and walk around for a few minutes every hour. 

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