One great advantage of working at home is that you can work out over your lunch hour while never leaving your office plus you don’t have to pack your workout clothes and toiletries to take with you to work. This saves you travel time, which you can instead spend on grabbing a healthy bite to eat. And, if you don’t have any face-to-face meetings scheduled, then you don’t have to worry about looking perfect after your workout.
Schedule time for working out. When you work at home it’s so easy to work around the clock. To help avoid this think of yourself as having a traditional “office job”. In most “office jobs” when you go home for the night you leave work behind and concentrate on personal things. Even though going home for you may simply be walking down the hall, you need to set boundaries in order to find time for you.
Sitting in front of a computer can be hard on your body, especially your posture. So, find a comfortable place where you can occasionally stand to do your computer work.
It’s not necessary for you to find 30 continuous minutes for working out. You’ll get just as much benefit if you break your exercise into small chunks. Try 15 minutes before you start work, 10 minutes at lunch and 15 minutes after work.
During working hours, take several 5-10 minute breaks and run up and down the stairs (or even just walk). This will also help rejuvenate your mind.
If you haven’t already done so, invest in a good hands-free headset for your phone. This is a great way to multi-task because your hands are free to do other things while you concentrate on your conference call. You can even do some simple (but worthwhile) exercise moves. Some good choices are squats, triceps, dips, lunges, wall push-ups, etc.
Keep healthy snacks available for when you need an energy boost or simply just need something to chew on to help you get through some tough work. Don’t forget to keep water on hand and sip some all throughout your day.
Don’t forget the importance of stretching. Take a couple of minutes every hour to stand up and stretch your entire body.