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5 Tips for Staying Active While Working from Home

Has your small business shifted to remote work or a hybrid workplace since the pandemic? If yes, it’s likely that you and your team are currently enjoying the perks of working remotely. Gone are the long commutes and cubicles, which are now replaced by the comforts of your own house and more time with your family.


On the surface, there’s nothing wrong with this picture…except maybe the sudden lack of activity and movement. Being indoors all day for a year can make it easy to forget about exercising. Besides, if you’re a business owner working full-time on growing your company amid the COVID-19 pandemic, physical activity may be the last thing on your mind.


But the good news is, staying fit and getting the job done is within our control! It all comes down to starting (and sticking to) healthy habits throughout the day. Creating a culture that prioritizes good health begins with the boss and motivates employees to live and work better. Read on to find out how to be active while working remotely.

How much activity do working adults need?

The Department of Health and Human Services and CDC recommends a weekly dose of:

  1. at least 150 minutes of moderate-intensity aerobic or cardio exercise, and

  2. strength training twice a week


How do I workout on the (remote) job?


1. Replace your commute with a workout routine.

Now that you don’t have to wake up, get dressed, walk to your car, and drive to and from your office, use that extra time to squeeze in pre- and post-work workout!


2. Have a designated exercise spot.

Just like having a designated home office can help boost productivity, making sure you have a specific place to exercise (not your laundry room) can optimize your workouts and minimize work/home distractions.


3. Move every hour.

Most apps and fitness watches today provide daily reminders to get up and move every 45-60 minutes. Get out of your chair and stretch (or walk over to the fridge and grab a healthy snack or glass of water). Move more, sit less.


4. Try out fitness tech.

Apart from the various apps, subscriptions, and videos that solely focus on fitness and work-out routines for every kind of person, you can invest in standing desks, ergonomic chairs, and hybrid exercise furniture to keep you moving while you work.


5. Keep it simple!

Strength training doesn’t require a fully-equipped gym. Household items like a sack of rice, gallon jugs of water, and even heavy rucksacks can give you that extra oomph to build muscle. Good old body-weight strength training exercises are also perfect during breaks and while watching TV.


There are several ways to make sure you stay active at home, even as a remote worker. More often than not, we’re just lazy or inconsistent. The more frequently you follow your fitness routine (even if it’s just a 30-minute walk every day), the more likely you are to build healthy fitness habits and live a healthy life.


Small businesses need to make sure their staff are in the right mental and physical state to perform well, even while staying at home. By promoting a healthy lifestyle and providing healthcare solutions, your employees will be happier and healthier high-performers.


NY Small Health works with some of the leading insurance companies to serve up some great tips, tricks, and tried and tested insurance solutions - either for free or within your budget. Click here to find out what NY Small Health can do for your small business today.

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