5 Sneaky Ways to Stay (or Get) Active While Working From Home

How many out there are working from home and find getting some movement in difficult?? 🙋🏾‍♀️ OR…. You work in an office setting and you find it hard to be active through the day! Girl, same!

I recently started working from home and boy did I notice a drop in my activity level! The amount of steps I had in day dropped drastically. I found myself sitting A LOT! And my water intake dwindled. After a couple weeks of this, I said nope! Let me get my life! And I want to share with you what helped so we can all win!

I use to work downtown so there was a lot of walking that occurred. I had to walk from the parking garage to the office. Had to walk from my cubicle to the bathroom. Walked to other side of the floor to chitchat with coworkers. I would walk to the local store just to get out the office. And when I started working from home, all that came to a drastic halt! But there is hope!! These next few tips are some hacks to sneak some activity into  your work days. 💖

Tip #1 Micro-dosing

What in the world is micro-dosing? Micro-dosing is short bouts of movement periodically throughout the day. Think of it as mini work out sessions several times a day. That could look like 3 sets of 10 squats at 9:00am. Then a quick session of 20 high knees at 9:30am right before your 9:45 call. Maybe you have an hour call that you could walk around your room or office during that call to get some steps in. That way you’re getting your cardio in and maybe you’re also getting some strength training in throughout the day because you did some bicep curls and triceps extensions while you were seated on that hour call.

Tip #2 Get UP!

Maybe your job from home doesn’t allow for you to have Microdosing. Maybe micro-dosing just isn’t your jam. You could wake up an hour earlier than normal to get some movement in if you prefer a full work out. For me, I wake up early to run on my treadmill in the basement and I typically do at least 30 minutes. And if I have a lofty running goal, I wake up earlier to achieve that goal. But this allows time for myself, for movement, to get my mind right for the day. When I get done, I feel accomplished. I take my shower and then get my kids up and ready for school.

Tip # 3 Power Hour

How do you use your lunch hour? Scrolling the Gram? Catching up on your favorite show? Listening to a podcast? Instead of running to the restaurant to grab something to eat go to the gym get a 45 minute workout in and get back home. If you don’t have a gym membership that’s OK. Find a space in your home and workout. Think of some workouts you enjoy doing and plan to do that for 30-45 minutes. Watch a workout video on YouTube. Feel free to visit Pure and Simple Fitness’s channel for a workout video too.😁 There are plenty of resources! Choose one and get moving at lunch!

Tip # 4 5×60 Rule

I love this tip because it kinda combines all the tips. Every hour (60) of your work day, get up and move for five minutes (5)! You can walk around your office. You can walk up and down the steps of your house or your apartment stairwell. Jog in place. All of the above! Every hour do 10 squats, 10 jumping jacks, 10 high knees, 10 push ups, 10 tricep dips. And repeat for five minutes. You just got your micro-dosing out of the way. Or maybe that’s in addition to your micro-dosing. 🤪

Tip # 5 Be Intentional

Number five and lastly, you have to be intentional about your movement. It’s one thing to say we want to move more but it’s something totally different when we put intent behind those words. When you see that you have some time that you’re just sitting around and you could be moving…get up! With your lunch hour when you realize you are just laying around, get up! When you have a call with whoever and you’re not on video, get up! Be intentional. Be prepared. Be active. You got this!!

Please share this information with someone you know who may be struggling to get some movement in while working from home.

Thank you for taking the time to read this blog post and I pray that this was helpful. 💖

Go and be light in the world. ✨

-Coach Ash