Workouts for work from home adults

Workouts for work from home adults

Ideas to Stay Healthy at Home 

Real talk: How physically active should you be on a daily basis? 

Take Away

Even the most outspoken of us can become homebodies (thanks, COVID-19). With so much of our personal and professional lives now taking place in the comfort of our own homes, it's tempting to succumb to the couch's lure. So, what are the greatest ways to keep yourself active at home throughout the day? 

Don't be concerned! We've got you covered with a range of fun and easy methods to keep yourself up and at 'em when you're homebound, whether you're working from home or simply living your finest quarantined life.  

Real talk: How physically active should you be on a daily basis? 

The Centers for Disease Control and Prevention (CDC) recommends that you engage in at least 150 minutes of physical activity each week. That may seem like a large number, but if you break it down, it only takes 30 minutes per day, spread out across 5 days per week. 

It's critical to be active, especially if you spend a significant portion of your day sitting at a desk (or kitchen table...or couch...). Aside from staying in shape, frequent physical activity can help you in a variety of ways, including: 

  • enhancing mental well-being 
  • Keeping or shedding pounds 
  • Muscle Strengthening 
  • Immune system enhancement 

When you're stuck at home, there are a few things you may do to stay active. 

Get yourself a dog 

We're not advising you to run out and get a dog right now, but if you've been considering it, a dog can significantly increase your level of activity. 

Any dog needs to be active to thrive, and having a dog guarantee that you are as well. 

Dog ownership may help you be responsible for you and your furry friend's activity time, whether you're taking them for a walk, chasing them around the yard, or simply attempting should stay away from them once they have the zoomies 

Take care of everything  

Cleaning is the epitome of multitasking. It's not only a terrific method to get your house in order, but it's also a great way to get you moving while channeling your inner Monica Geller. 

Scrubbing the tub or vacuuming the living room are fantastic ways to strengthen your arms, while cleaning the dishes or dusting your house keeps you upright and moving.

Prepare a few movements 

Create a physical frenzy in the kitchen while preparing your meals! Allow yourself to flit around the room while gathering ingredients, hold your stretch while reaching for items on higher shelves, or perform easy squats or stretches while waiting for the water to boil on the stove. 

Turn up the music to stimulate your motions as you cook to make it even more enjoyable. 

Dance, dance, dance 

Getting in a groove session is good for your body AND your mind, whether you're shaking it off or shaking it like a polaroid image. Endorphins are released while you dance, helping people feel good and more motivated. 

So, turn up the music and let your innermost dancing queen (or king) loose! You're not a dancer? To get started, try these simple moves. 

Listen to a podcast or listen to an audiobook to get moving. 

Do you enjoy listening to podcasts or audiobooks? While you're listening, go for a run or any other form of physical action! 

Why not go for a stroll or a run around the block while listening to your favorite true crime podcasters crack the case, or do some gentle stretching or yoga while listening to the current book of the month selection? 

Strengthening exercises 

Resistance exercises use a basic piece of equipment called a resistance band to deliver a powerful punch. You may use a resistance band to perform a variety of exercises that will help you work the muscles in various sections of your body. 

There's a programme for you to rock with your band whether you're wanting to train your upper body, stomach, legs, or booty. 

Get some cardio in 

There are numerous at-home aerobic workouts available to assist you fit a cardio session into your schedule. And it doesn't have to be a race or need you to leave your house! 

At-home cardio workouts can help you stay healthy and active by getting your heart pounding and oxygen flowing. 


Why not perform some yoga if you're already in your yoga pants? Yoga is good for the brain as much as the body. Yoga can not only help with stress and anxiety, but it can also help with flexibility and back stiffness from sitting all day. 

Take a walk during phone talks 

Unlike in-person meetings where you must remain seated, a conference call or phone one-on-one (when you are not required to be on camera) allows you to move around. Make use of your phone time to get those 10,000 steps each day. 

Do you want to be a rebel? If you can, turn off your camera during your next Zoom conference, put on some wireless headphones, and stand up while you engage with your colleagues. 

Instead of sitting, stand! 

Long durations of sitting can result in bad posture, back pain, and even a flat buttock. Standing at your work is an excellent method to counteract these harmful consequences. You can buy one of the many standing desks on the market or make your own out of carefully placed boxes or crates. 

Don't be afraid to fidget. 

While shifting in your seat too frequently at work may annoy your coworkers, fidgeting while working at home is perfectly acceptable (trust us, your dog won't mind). Tap your feet, swing your legs, and fidget as much as you like. 

You can also get in shape at your workplace by doing a short workout. You grow closer to your active #Goals the more you move around, even in your seat. 

Lunge for lunch 

Make lunchtime more than just about the food (though that's usually the best part, right?). Between bites, stand up and do some squats or lunges. 

Use the time between eating your meal and logging back in to do some fast cardio: jump jacks, stair workouts, or jumping rope in the driveway or yard. 

Set alarms to remind you 

It's all too easy to get caught up in your task and lose sight of time. Before you know it, it's 5 p.m., and you've spent the entire day glued to your computer screen. Set alarms on your phone to remind you to get up and move about to break up the monotony and avoid becoming too sedentary. 

Create a block plan for when you need to focus on work or meetings, and then set an alarm to remind you to get up and move at least once every two hours. 

The alarm may be set to go off as often as you want, depending on your work schedule (you don't want it to go off during a crucial Zoom meeting!).  

Take Away

We're all spending more time at home these days, which makes it easy to slip into a more physically relaxed mode of living. It's critical to incorporate physical activity into our daily routines to combat the harmful effects of becoming overly sedentary. 

Whether you're in the thick of your WFH day or having some personal time, there are a number of simple methods to achieve this. 

Not only is it crucial to stay active for your physical health, but it can also aid in the reduction of worry and stress. 

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