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9 Expert-Approved Ways to Stay Fit While Working From Home

Working from home full time can be a game-changer – you don’t have to put on a suit and tie, or clean off your car in the snow … you could even work from your bed if you really wanted to, but it also has its downfalls. You might not realize it at first, but staying in the house all day makes it pretty hard to maintain a healthy fitness routine unless you’re making a serious effort to move away from a sedentary lifestyle.

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The best way to keep fit and sane while working from home requires a lot of self-discipline and intentional shifts in your routine. We reached out to a handful of fitness experts and professionals who work from home full time to get their best tips on how to stay fit while working from home.

From morning runs and standing desks to scheduling meetings at the gym, here are their tried-and-true tricks to ensuring working from home doesn’t turn you into a couch potato.

1. Work Out First Thing … and Then Again Later On

“The easiest adjustment you can make to your healthy routine when you are working from home is to wake up by doing some form of cardio first thing,” explains Reggie Chambers, celebrity trainer and fitness specialist in New York City, “Do it before you eat breakfast to get that metabolism fired up. And later in the day, follow that up with weight/resistance training such as burpees with push-ups, (which can be done anywhere!), jump lunges with weights or wall squats while curling weights. If no weights are available and you are doing this far away from the gym, use heavy objects in each hand like water bottles.”

“Splitting a workout into two during the day will really torch the calories. Other exercises you can do between writing emails and conference calls are jumping rope, running in place, doing some jumping jacks or running up and down the stairs. And when you are out walking or getting lunch, pick up the pace and make it more metabolism-friendly. There are so many little ways you can increase your body’s movement!”

2. Schedule Active Meetings

“If you need to have a meeting with a coworker, invite them to go to the gym with you,” suggests Caleb Backe, CPT and Health & Wellness Expert for Maple Holistics. “Yes, it may be a bit unorthodox, but so is working from home generally. Meeting up at the gym will force you to get moving while still being productive. It’s a win-win situation that you should take advantage of!”

3. Add Movement to Your Existing Routine

You can easily add exercise to your routine if you make it a part of your daily schedule. “Routines are hard to start and easier to stick with,” says Backe. “If you want to get your daily steps in, after you check your email in the morning and complete your first task, take a break and go on a brisk 40-minute walk. This will help you physically and mentally be more productive throughout the day while getting in some good exercise.”

4. Consider a Standing Desk

Using a standing desk can help working individuals to stay fit and healthy while doing their job. “Standing desks aid in preventing the adverse effects of a sedentary lifestyle,” explains Lilia Manibo, writer and editor from Anthrodesk.ca. “Since sitting has been known as the 'next smoking' that can be dangerous to health, it is important to apply ergonomics at work. There are various types of standing desks and converters nowadays that can promote better health and improved work performance.”

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5. Leave the Car at Home

“It's not easy to stay healthy and exercise when you're working at home. This is why I started to ride my bike whenever I need to run an errand,” says Tyler Smith, Owner of Bicycle2Work.com. “If I plan to eat lunch at a restaurant, pick up groceries or make a trip to the store, I'll take my bike. It usually takes a little bit longer to get to the destination, but it allows me to stretch my legs and get my heart beating.” According to Smith, riding a bike for errands has made him healthier and happier. This can be a great option for anyone who doesn’t love the idea of a scheduled workout – just getting your legs moving and getting outside does wonders for the body.

6. Swap Scrolling for Micro Workouts

“Instead of trying to set aside time to exercise or wake up early to go the gym (two things I know I won't commit to long-term), I have been ‘habit stacking’ quick exercises into my daily routines,” says Steve Razinski of Ivetriedthat.com. “Every morning I wake up, make coffee, read for 30 minutes, then shower. Before, I would browse mindless garbage on my phone while waiting for the coffee to brew or the shower to heat up. Now, I do 50 pushups while coffee is brewing, lunges between the kitchen and the living room before I sit down to read and a 30 burpee buy-in while the shower is warming up.” Trying to incorporate small things, frequently, to elevate your heart-rate throughout the day will end up having a big impact.

7. Adopt a Stretching Routine

Simple yoga poses and light stretching can do wonders to improve posture, flexibility and range of motion. “It is important to stay limber and mobile, as these are some of the long-term negative health effects of working from home,” explains Timothy Carlson, Travel and Outdoor Adventure Blogger. “Simple poses, such as the Child's, Cobra and Butterfly, help to keep neglected muscles healthy and functional.”

8. Use a Pull-Up Bar

A simple piece of home workout equipment that anyone can benefit from is a pull-up bar. Even if you are unable to perform a pull-up, a bar still has many uses. “You don't have to be a gymnast to use a pull-up bar,” says Carlson. “Even just hanging from a bar for several seconds can strengthen the shoulders, forearms and upper back. A simple core workout can be accomplished by lifting the knees while hanging, while also serving to strengthen the hip flexors.”

9. Don’t Forget to Eat

“Working from home poses some potential risks when it comes to your physical activity and diet. To stay fit while working from home it is important to take breaks where you allow yourself to eat. Otherwise, you run the risk of over-eating during meal times, or snacking mindlessly on calorie-dense foods,” says Lisa Richard, author of The Candida Diet. “Keeping your refrigerator and pantry stocked with healthy and nutrient-dense foods will help you stay on track with your health and nutrition.”

Richard suggests removing any refined carbohydrate-rich snacks from your house, as they will only turn to sugar quickly causing inflammation and poor gut health. Instead of relying on processed snack foods to keep whole fruits and vegetables handy to keep your metabolism going, keep you satisfied and fuel your body with nutrients for focus and mental clarity. Try to cut out any sodas or sugar-filled beverages; instead, reach for fruit infused waters for electrolytes and keeping yourself hydrated. This will prevent any potential sugar-crash and weight gain from empty calories.

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Kaitlyn McInnis, Khareem Sudlow