8 Tips to Stay Fit and Healthy When Working From Home

blankAccording to research published by Forrester Research, more than 30 million Americans have shifted to working from home, and the figure is expected to double by 2022. With a change in working conditions, workers are now battling a new challenge: becoming obese. These expert tips can help you avoid gaining unnecessary weight as you work from home.

1.Set up a separate home office space

Most people make the mistake of keeping their work computers on the bedside table during working hours. It is advisable to have a working space away from your bedroom and your living space. Our bodies tend to convert glucose into fat when we are asleep, and our brain associates lying on the bed with sleeping. Additionally, bringing your work tools into your living space can create mental associations that keep your brain occupied even during off office hours. Living in a tiny studio should not be an excuse to work from your bed; you should designate a small professional area away from your living space.

2. Work out

Working from home allows you to have a flexible schedule. You can organize workout routines in between tasks to engage your muscles in physical activities. There are many home workout routines and online applications that can help you track your progress over time.

Additionally, you can invest in simple workout equipment that can fit into your house. If your budget allows, invest in a bench for working out at home, dumbbells, and a treadmill. This equipment comes in handy in high-intensity workout routines and can replace your workplace gym.

Also, it would be best if you considered starting your day with a stretch and a short yoga session. There are many online yoga classes and sessions you can join. Subscribing to a yoga class gives you the motivation to adhere to your schedules and access a professional guide.

Working out can be draining, and you can easily get demotivated if you are doing it alone. In such cases, consider work out incentives such as installing a pull-up bar on the doorway or wearing heavy work out shoes while moving around the house. You can also run up and down the stairs or get a good outdoor evening run in the neighborhood twice or thrice a week.

3. Dieting

Working from home has made many people appreciate those short lunch breaks with colleagues where they get to eat real food. With a constant supply of snacks from the kitchen fridge, it is hard to prepare a healthy homemade meal during the day.

It is high time you consider the effects of your diet on your health. If you are gaining pounds every month, the safest option is to settle for a low-carb diet with lots of greens.

Many online applications can help you maintain a healthy diet by providing you with premade recipes for healthy meals. To avoid snacking temptations, you can stock your fridge with healthy food stocks in place of snacks.

4. Schedule active meetings

You can schedule meetings with colleagues at a gym or a swimming pool where you can jointly work out after discussing work-related issues.

5. Avoid using a chair

You can invest in a standing desk if you work for long hours on your computer. Standing reduces back strain and the related long-term mortality risks while sitting is associated with sedentary lifestyle health risks similar to smoking.

6. Take part in local sports

Join a local sports team in your age bracket. You don’t have to be a pro in the game, as you are only joining for fitness purposes.

7. Avoid your car

Since you are working from home, it is high time you considered using engaging means of transport such as trekking or riding a bicycle. This is convenient when making those short trips to the grocery store.

8. Take your dog for a walk

Taking your dog for a walk might not seem like a big task, but it gives you some fresh air and a break from your work table. You can schedule daily dog walks and record the distance covered. You can couple it up with a jog if your dog can keep up.


Working is convenient to a lot of people, but it has its challenges. Health problems such as obesity have increased since the COVID-19 pandemic struck, and it is attributed to change in the working environment. The best way to beat these challenges is by raising your home work out routine, dieting, and other crucial steps mentioned above.