How To Stay Fit and Healthy While Working From Home


While working at home can give you more time to exercise, and cook and eat healthy, it also can make you fat. If your work is primarily on the computer, and you sit for long bouts of time, you can gain weight. In fact, research shows that sitting all day could be one of the worst things you can do. We asked these experts to share their tips on staying healthy and active.

 Deborah Sawyerr

Sawyerrs’ House 

1. If you have any type of staircase at home, deliberately walk up and down them several times a day. For example, even if you have a bathroom on the ground floor where you may work from, deliberately use the bathroom in the topmost part of your home.

2. Take a power nap during the day. It does the world of good with staying healthy – we all know that sleeping helps to rejuvenate the body.

Marc Andre

Vital Dollar 

“I take a few short (10-15 minute) walks around the block each day to get some exercise during my work day. I try to do that 2-3 times per day. Getting into this habit has helped me to add physical exercise to my daily routine, but it’s also a huge help mentally and with my focus. After a short walk and getting some fresh air I feel refreshed and I’m able to concentrate and focus much more effectively, which means I’m able to accomplish more.”

Thanu Jey

 Yorkville Sports Medicine Clinic 

1. Have an alternate home routine that allows you to target the same goals or muscle groups. – Most of us set up our routine based on equipment that we know our gym facility has. There are so many home exercise routines out there targeting similar goals. Find one and make it an alternative for days you are just too swamped to leave to the gym. They are usually shorter in duration which means you simply need to carve out 30 minutes in your schedule and you can sneak in a good workout. Doing something is better than doing nothing, so its important to not give yourself excuses.

2. Invest in a few key pieces of equipment. – To ensure you keep on track with your goals, preparation is key. Having a few pieces of the correct equipment at home can make the difference between an average workout and a intense fat-burning one. My recommendations are

  • 1. A soft mat (at least a half-inch thick);
  • 2. Kettle bell (or two, doesn’t need to be super heavy)
  • 3. Resistance band (you can find them in sets for various difficulty)
  • 4. Skipping rope (The holy grail of minimalistic fat-burning cardio equipment).

3. Hydrate, Hydrate, Hydrate. – The number 1 cause of fatigue is from dehydration. The problem is we never associate the two. Your home is your space, so while you’re working, leave yourself water at the all the seats you spend most of your time. Every time you’re feeling drowsy or your attention slips, take a sip of water. You’ll be surprised at how much your productivity can spike.

Ohn Mar Win


“Find a routine that works. I make a point of starting each day with a 5 minute yoga session just to loosen my joints and be in a good frame of mind. Most days I meditate before a lunch break so I ‘try’ to let go of any issues before commencing with my projects during the afternoon. I also typically run between 12-20k each week in all weathers which gets me out of the house and my desk. ”

Note from Leslie:

It’s true that exercise, healthy eating and a good night sleep can make all the difference in the world in your work and personal life. But of course, that’s easier said than done. Here’s what I try to do:

  • I have an adjustable desk that I always keep raised to I work standing up everyday.
  • When I’m taking care of myself, I exercise four to five days a week, usually running or some other cardio activity.
  • Try not to watch too much TV. Not only is it sedentary, but I tend to mindlessly eat when I watch TV.
  • Try to get 7-8 hours of sleep.
  • Do something fun and/or creative every day. I love bullet journals and happy planners because they allow for fun and creativity. Reading, working on a hobby, or some activity that you enjoy can boost your moral and happiness factor.

Do you have tips for staying healthy while working at home? Let us know in the comments below!


[click_to_tweet tweet=”Work-at-home experts share their tips for staying healthy so you can be productive and happy working from home. @sawyerrshouse @vital_dollar @Skillshare #workathome #healthytips” quote=”Work-at-home experts share their tips for staying healthy so you can be productive and happy working from home. @sawyerrshouse @vital_dollar @Skillshare #workathome #healthytips”]

  1. Deborah Sawyerr says

    The article looks great. I just realised that I was featured in the article via a Twitter mention that I’ve been bypassing for weeks. My sincere apologies. Thanks.

    1. LTruex says

      Thank you for sharing your expertise!

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