10 Ways To Stay Active While Working Remotely

Working in a remote team doesn’t have to mean being glued to your home office desk for hours. In fact, by eliminating the daily commute, you gain more time to stay active. If you find yourself slipping into a lazy routine at home, here are 10 ways to stay active while working remotely.


1. Invest in a Smart Watch


 One of the simplest ways to stay active while working from home is to invest in a smart watch that tracks your movement and reminds you to get up and move regularly. Many smart watches have built-in features that send reminders to stand or stretch at regular intervals throughout the day. Even a gentle vibration on your wrist can serve as a cue to take a quick break and move around.

Whether it’s walking on the spot, doing a few stretches, or simply standing up and stretching your legs, these small movements can add up over time and help combat the negative effects of prolonged sitting. By having a smart watch as a constant companion, you’re not only keeping track of time but also ensuring that you’re mindful of your activity levels throughout the day, promoting a healthier lifestyle overall.


2. Get a Walking Pad and Standing Desk


If you’re serious about incorporating more movement into your workday as a remote employee or just someone working from home, consider investing in a walking pad and a standing desk. A walking pad is essentially a treadmill designed specifically for use under a standing desk. It allows you to walk at a slow pace while you work, providing a gentle form of exercise without interrupting your productivity. Alternatively, a standing desk allows you to alternate between sitting and standing throughout the day, reducing the amount of time you spend sedentary.

Both options can help improve circulation, reduce muscle stiffness, and increase energy levels during long periods of desk work. By investing in these ergonomic solutions, you’re not only prioritising your physical health but also enhancing your work environment for greater comfort and productivity.


3. Take Regular Breaks


It’s important to take regular breaks throughout the day, especially if you’re feeling stressed or overwhelmed. Use these breaks as an opportunity to go for a walk outside, do a quick workout, or engage in some form of physical activity that helps you relax and recharge. Even just a few minutes of movement can have a positive impact on your mood and productivity.

Set a timer or schedule regular breaks into your day to ensure you’re prioritising your physical well-being alongside your work responsibilities. By incorporating breaks into your routine, you’re giving yourself the opportunity to refresh and refocus, leading to greater overall efficiency and satisfaction with your work.


4. Incorporate Exercise into Your Routine


Instead of viewing exercise as something separate from your workday, try to incorporate it seamlessly into your routine. This could mean starting your day with a morning workout, scheduling a midday yoga session, or going for a run after you finish work.

By making exercise a regular part of your day, you’ll be more likely to stick with it and reap the benefits of improved fitness and mental clarity. Plus, scheduling exercise sessions throughout the day can help break up long periods of sitting and give you a much-needed energy boost to power through your tasks with greater focus and determination.


5. Use Active Commuting Methods


If you’re no longer commuting to an office, use the time you would have spent travelling to incorporate physical activity into your day. Consider biking or walking to run errands, taking the stairs instead of the lift, or parking farther away from your destination to sneak in some extra steps.

These small changes can help you stay active and reduce the amount of time you spend sitting in front of a screen. By making active commuting a regular part of your routine, you’re not only saving time and money but also improving your overall health and well-being in the process.

6. Set Movement Goals


Challenge yourself to meet daily movement goals to ensure you’re staying active throughout the day. This could involve aiming for a certain number of steps, minutes of activity, or workouts completed each day. Use a fitness tracker or smartphone app to monitor your progress and hold yourself accountable.

Setting specific goals can help you stay motivated and focused on incorporating movement into your daily routine. Whether it’s hitting a certain step count or completing a workout, having clear objectives can give you the motivation you need to stay active and make progress towards your fitness goals, even on the busiest of workdays.


7. Schedule Active Meetings


Instead of sitting for hours on end during virtual meetings, try scheduling active meetings where participants are encouraged to stand, walk, or stretch while they talk. This can be especially effective for one-on-one meetings or brainstorming sessions where physical movement can help stimulate creativity and problem-solving. Not only does this approach promote better health and well-being, but it can also lead to more engaging and productive conversations.

By incorporating movement into your meetings, you’re not only benefiting your own health but also creating a more dynamic and collaborative work environment for everyone involved.


8. Practice Desk Exercises


Incorporate simple exercises and stretches into your workday to counteract the effects of prolonged sitting. Desk exercises like shoulder rolls, leg lifts, and neck stretches can help relieve tension and improve circulation.

Set aside a few minutes every hour to perform these exercises or integrate them into your regular breaks. Not only will they help keep your body limber, but they can also boost your energy and focus. By taking proactive steps to care for your physical well-being throughout the day, you’re setting yourself up for greater comfort and productivity in the long run.


9. Try Active Hobbies


Use your free time outside of work to engage in active hobbies that you enjoy. Whether it’s gardening, hiking, dancing, or playing a sport, find activities that get you moving and bring you joy. Not only will these hobbies help you stay active, but they can also serve as a form of stress relief and relaxation after a long day of work.

By prioritising activities that nourish both your body and mind, you’re investing in your overall health and well-being, ensuring that you have the energy and resilience to tackle whatever challenges come your way.


10. Practice Mindful Movement


Finally, incorporate mindful movement practices like yoga, tai chi, or qigong into your daily routine to promote physical and mental well-being. These gentle forms of exercise focus on breath awareness, flexibility, and relaxation, making them ideal for reducing stress and improving overall health.

Dedicate a few minutes each day to practicing mindfulness and movement, either on your own or by following along with guided videos or classes online. By cultivating a deeper connection between your mind and body, you’re nurturing a sense of balance and harmony that can support you in all aspects of your life, both professionally and personally.