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How to Stay in Shape When You Work from Home

How to Stay in Shape When You Work From Home

In recent years working from home has become a culture for most men, whether as freelancers or part of an organization.

Working from home has its benefits but can also make it harder to stay in shape. With the convenience of being at home, it can be easy to become sedentary, neglect regular exercise, and develop bad habits.

However, it is essential to maintain a healthy lifestyle, even when working from home. So, in this article, we will discuss tips and tricks for how to stay in shape when you work from home.

Why You Should Stay Fit Why Working from Home

Although working from home has its advantages, there are also challenges with working from home.

The Centers for Disease Control (CDC) advises that you should at least do at least 30 minutes of physical activity five days a week.

Some of the common challenges with working from home include:

  • Stress
  • Burnout
  • Obesity
  • Weakened immune system.

Tips to Stay Fit and Healthy While Working from Home

Staying fit when working from home can be a hassle if you don’t know what to do.

However, we care about men’s health at Craft Medical and have outlined these simple tips to help you stay healthy and confident.

How to Stay in Shape When You Work From Home

This is how you stay in shape when working from home:

Establish a Routine

One of the most important things you can do to stay in shape while working from home is to establish a routine.

This can include setting specific times for exercise, creating a designated workout space, and making a schedule incorporating physical activity into your daily routine.

Establishing a routine will make it more likely that you will stick to your exercise goals.

The CDC also recommends establishing a work/life balance routine to reduce the chances of stress you can acquire when you overwork. This includes having a set time for going to bed.

The average sleeping time for adults to get their bodies rested is 7 hours. So, establishing a set time to go to bed will significantly improve your health.

Stay Hydrated

Drinking enough water throughout the day is essential for overall health, including maintaining a healthy weight and staying in shape.

When working from home, it can be easy to forget to drink water, especially if you’re busy and focused on work. Make sure to drink at least eight glasses of water daily and carry a water bottle throughout the day.

To help you remember to drink water, you can set reminders on your phone or place a water bottle in a visible location. Drinking water can also help increase energy levels and improve mood.

Eat a Healthy Diet

Eating a healthy diet is essential for staying in shape, especially when working from home.

According to the National Heart, Lung, and Blood Institute (NHLBI), eating a diet high in fruits, lean proteins, vegetables, and whole grains can help you maintain a healthy weight and provide energy throughout the day.

It’s also essential to avoid processed foods and sugary snacks, which can lead to weight gain and decreased energy levels. Plan your meals in advance and try having healthy snacks like fruit, nuts, or yogurt.

Set Up Your Home Office for Optimal Posture

Sitting for long periods can lead to poor posture and back pain. Make sure your home office is set up for optimal posture.

This means that your chair should be adjusted so that your feet are flat on the floor, your back is supported, and your computer monitor is at eye level. You can also take breaks every hour to stand up, stretch, and move around.

Reduce Stress by Practicing Mindfulness

Stress can lead to weight gain and decreased energy levels. To reduce stress and stay in shape, it’s important to practice mindfulness.

This could include meditation, yoga, or deep breathing exercises.

There are many free mindfulness apps available that can guide you through these practices.

Also, consider setting aside a few minutes each day for quiet reflection or simply taking a few deep breaths before starting your workday.

Take Your Calls Walking

Regular walks are a great way to stay fit while working from home. A study shows that adults should take between 4000-10000 steps daily to stay healthy.

So, take your calls or virtual meetings while walking.

This is a great way to get some extra movement during the day. Not only will it help you stay in shape, but it can also help you feel more energized and focused. You can walk around your yard or inside your home if you have a private space to take the call.

Schedule Time for Exercise

Scheduling time for exercise is crucial for staying in shape when working from home. Set aside a specific time each day for exercise, and make it non-negotiable, just like any other important meeting or appointment.

This could be in the morning, at lunchtime, or evening. It’s essential to find a time that works best for you and stick to it. You can also break up your day with short, active breaks such as stretching, bodyweight exercises, or even taking a quick walk around the block.

Exercise Routines You Can Do at Home

You can still get a good workout even if you’re working from home. Plenty of at-home exercise routines can be done with little to no equipment.

A few examples include the following:

Full-Body Workout

This routine includes push-ups, squats, lunges, and burpees. Perform each exercise for a set number of reps and then move on to the next one. Repeat the circuit 2-3 times for a full-body workout.

Core Workout

Core workouts strengthen your core muscles and improve your posture. If you sit for long hours, core workouts are the perfect at-home exercises to do.

This routine includes planks, sit-ups, and Russian twists. Perform each exercise for a set number of reps and then move on to the next one. Repeat the circuit 2-3 times for a core workout.


Although popular culture shows more women doing yoga exercises, yoga is beneficial for men.

How to Stay in Shape When You Work From Home

Some yoga routines you can add to your home exercise routines include yoga poses such as downward dog, warrior, and child’s pose. Hold each pose for a set number of reps and then move on to the next one. Repeat the circuit 2-3 times for a yoga workout.

Pilates Workout

This routine includes Pilates exercises such as the hundred, roll-up, and single-leg circles. Perform each exercise for a set number of reps and then move on to the next one. Repeat the circuit 2-3 times for a Pilates workout.

Bodyweight Circuit Workout

If you’re looking to build muscle while working at home, consider adding bodyweight workouts to your exercise routine.

This routine includes bodyweight exercises such as push-ups, squats, lunges, and planks.

Perform each exercise for a set number of reps and then move on to the next one. Repeat the circuit 2-3 times for a full-body workout.

Tabata Workout

This routine includes high-intensity interval training exercises such as jumping jacks, burpees, and mountain climbers. Perform each exercise for 20 seconds and then rest for 10 seconds. Repeat the circuit 8 times for a Tabata workout.

Cardio Dance Workout

Cardio workouts improve your heart health. The great thing about cardio exercises is that you don’t need any equipment, and you can perform them anywhere.

Some types of cardio exercises you can add to your at-home exercise routines include dance-inspired cardio exercises such as jumping jacks, squats, and lunges. Follow along with a dance workout video for a fun and effective cardio workout.

High-Intensity Interval Training (HIIT)

High-Intensity interval training refers to short, intense bursts of cardiovascular exercises followed by short recovery periods.

HIIT is an effective method of at-home exercise routines because of its effectiveness in weight loss.

Make Use of Your Surroundings

If you’re looking for ways to stay fit while working from home, try using your surroundings.

This can include walking during your lunch break or even working out in your backyard. By using your surroundings, you can add variety to your exercise routine and get creative.

Stay in Shape with Craft Medical

Working from home can make it harder to stay in shape, but it doesn’t have to be impossible.

By following our tips to stay fit while working from home – establishing a routine, exercising in short bursts, trying at-home exercise routines, making use of your surroundings, and eating healthy – you can maintain a healthy lifestyle even when working from home.

Remember to consult with a doctor or medical professional before starting any new exercise routine.

Looking for more information or support on staying fit? Click the link below to book a call.

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