7 tips to keep fit & healthy while working from home

9th July 2020

In these unprecedented times, so many of us are working from home and/or generally spending a lot more time inside our homes than we normally would.

Granted, there are lots of benefits of working from home such as flexibility and convenience, but it is important to make sure that we are keeping active and healthy while in our homes.

Here are some tips and tricks to get you more mobile and generally staying healthy.

  1. It is a motivation boost

    Meeting like minded people with similar goals to you can be incredibly inspiring. This may help further you along and motivate you to reach your goals.
  2. Sit properly

    As humans we sit a lot. Having a correct posture while sitting on a chair can help keep bones and ligaments healthy, reduce strain and muscle fatigue, prevent backache, all of which can also improve productivity.

    Whenever you are sitting on a chair, make sure that you sit up straight with your shoulders back. Keep your feet flat on the floor and ensure that your knees are at a right angle and keep them even or slightly higher than your hips. Your elbows and arms should be resting on the armrests beside you.

    Avoid sitting for longer than 30 minutes in a single position and when getting up, move your body to the front of the chair, stand-up by straightening your legs (do not bend forward at your waist). Immediately after standing up, do 10 standing backbends.

  3. Take regular breaks

    This may sound obvious, but when you’re in the middle of something, it is easy to lose track of time. Make sure you schedule your breaks so that you consciously allocate time to take them. During breaks have a stroll in the garden, around the house or outside.

    Ideally you should be taking a break every 30 minutes for around 5 minutes. This gives you the chance to stretch your legs, give your eyes a rest, get a healthy snack and drink plenty of water! Studies have shown that taking regular breaks aids productivity.

    Research shows that sitting in one spot for too long can increase your risk of developing diseases such as diabetes, heart disease, some types of cancer and even early death. Simply breaking up sitting time regularly by standing and walking even for a few minutes can reduce the risk of the above!

  4. Get your steps in

    To be classed as active, we should be averaging around 10,000 steps per day. Many of us are guilty of not meeting this target, especially with our busy lives and this becomes even more challenging when we are working from home.

    Following the above guidance on taking regular breaks, coupled with a physical form of exercise each day, you can be on your way to 10k! Most smartphones and smart-watches can track your steps. You can pick up a fitness tracker watch from as little as £20.

  5. Climb stairs

    Did you know climbing stairs intensely burns more calories per minute than jogging and counts towards your recommended 150 minutes of weekly exercise? Walking up stairs regularly is great for cardiovascular fitness and weight management.

    So get fit for free with this safe, low-impact exercise that requires no equipment. Just remember to take your socks off so you don’t slip!

  6. Workout at home

    You can find thousands of bodyweight exercises that you can do at home without the use of any equipment; you can get a good workout done in as little as 10 minutes! This is especially useful in these times where gyms are closed due to the Covid-19 pandemic.

    Here on IndexSpaces we have a range of online classes available to help meet your fitness needs!

  7. Drink plenty of water

    Just because you are working from home doesn't mean you don’t need to drink your minimum requirement of 2 litres per day. Make sure you are keeping hydrated during your scheduled breaks.

If you found these tips useful, please share with others so that they can also benefit.




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