Now that many of us have been working from home, or simply staying at home, for over 6 weeks, it has sort of become our new normal. Honestly I think it is going to feel really weird to go out again and start doing things. In some ways, falling into this new routine is good if it means we are settling in and adjusting. For the first few weeks we didn’t necessarily know how long this would go on, so I think many people were not really thinking about creating sustainable routines. Now that we are further in, it’s become more important to create some good habits that will help us to stay mentally and physically healthy. That may include getting in your workout while working from home.
While everyone’s situation is different, I get the sense that many people will continue working from home even as stay at home orders are lifted. Especially if jobs can be done remotely. If you expect to continue working from home for a substantial period of time you may want to consider if and how you are getting your workouts in.
Challenges of Working Out While Working From Home
Working from home sounds nice until you think about all the logistics that are truly involved. Especially if you are adding kids and lack of childcare to the mix. It feels like everyone is a little extra stressed right now making communicating with coworkers virtually more challenging. Plus we are feeling trapped and uncertain. When I worked from home before COVID-19 it was a much different experience. It was only 1 day a week so I could plan out my weekly tasks so meetings could be done in person. Everyone was pretty much following a normal work schedule of 8:00-5:00 or so, other than the occasional late night E-mails. Now, we are all working from home and we are all working all hours of the day and night.
Other challenges may include not having access to a gym, no longer having a schedule or real routine, the walk to your “office” is likely just a few steps, and there may be a lack of motivation. It’s hard to care about fitness when you can (in some cases) wear your pajamas all day!
Ways to Get in a Workout While Working From Home
1. Create a schedule or routine
When working from home it’s easy to think “I’m home all day, I’ll find time to work out later”, but it likely won’t happen if you put it off. It can be very difficult to set boundaries while working from home so try to create a schedule or at least a routine. Try to go into the day with a clear plan of when you will start and stop working and when you will make time for your workout.
2. Get it done first thing in the morning
Ideally, try to get your workout done first thing in the morning. This should be easier to do without a commute to work. You will feel more energized and productive throughout the day, and you can check it off your “to-do” list before you even sit down to start working!
3. Take small movement breaks throughout the day
Getting in your scheduled workout is great, but it’s even better to continue moving throughout the day. While working in an office you are probably walking around to go to meetings or to talk to coworkers. At home you can be more creative because no one can see you (unless you are on a video call!) so find ways to move throughout the day. I end up sitting on the floor to work quite a bit (due to watching/playing with a toddler at the same time). It’s a good way to change up my position rather than sitting in a chair all day, and encourages a little bit of stretching as well.
4. Get out for a walk
If it was difficult to make time for a lunch break while at work, doing so at home is even harder. You are likely checking your E-mails or doing some sort of work while you are eating lunch, so try to take a few minutes at some point in the day to go outside for walk. You could even talk on the phone while you are walking, but better yet- try to put the electronics away for a few minutes and enjoy the fresh air.
5. Add it to your calendar
Once you decide when and how you will work out, add it to your work calendar. There are ways to make appointments “private” so your coworkers can’t see it, or you can just label it as something like “personal appointment”. However, you might as well allow them to see that you are making time to work out. Maybe you will inspire someone else to do the same!
6. Create a fitness area where you work
I’m not suggesting you create a home gym in your office (or wherever you work) but can you add a few things that will allow you to do some exercises when you have a few minutes? For example, a foam roller, an exercise ball, or a resistance band. You can even sit on the ball while you work for a core workout!
8. Try something different
Right now many workout apps are free, and many trainers are offering classes online. This is a great opportunity to try something that you have never done before. If you usually go to the gym and use the elliptical, this a great time to try a strength training class.
9. Find a way to hold yourself accountable
We don’t have races to train for, we’re not seeing anyone, and we don’t even need to wear real clothes most days. So it’s important to find ways to hold yourself accountable. This could be as simple as putting a check mark on your calendar each day that you work out. You could also decide to work towards another type of fitness goal.
10. Wear clothes you can exercise in
If you have the flexibility, you might as well wear comfortable clothes that are conducive to exercising in! This way whenever you have a chance you can get in your workout, or a least a few exercises. If you decide to work out first thing in the morning then get dressed in your workout clothes right when you wake up.
11. Walk around barefoot
This one seems weird, right? Well, think about all the strength you will get in your feet if you spend more time barefoot! Personally I am loving less time in shoes. To give your feet a little extra love you can roll them on a tennis ball while you work.
12. Stretch or walk during calls
If you don’t need to have your camera turned on, try to move around while you are on calls. Maybe you still need to be at your computer, but you could do a few stretches here and there to wake up your body.
13. Make it fun
If you are struggling to get in workouts while working from home, think of it as “playtime” for adults! Or better yet, get your kids involved. Sometimes a shift in our mindset can make a huge difference. Think of it as something you get to do, not something you have to do.
I’m sure there are lots of other ideas for workouts to do while working from home. Hopefully this list will get you on the right track if this is something you are struggling with!
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If you are working from home now, are you having a harder time fitting in your workouts?
Any other tips you would add to this list?
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How To Work From Home With a Young Toddler
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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs, Running on Happy and Organic Runner Mom to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Once again, excellent tips!
For me, a schedule and holding myself accountable are key.
When I get up in the morning, I put on my running gear and I do my work-outs first thing (although not as early as you!)
It feels so much better when the body has had its exercise!
Yes! Getting it done first thing really helps! For me its so hard to get it done when I put it off.
For me the most important thing is working out in the morning before I start work – otherwise it is not going to get done. I’ve been taking “bodyweight” breaks throughout the day for things like pushups and that small stuff is really starting to pay off. I had gotten to the point at work where I didn’t have time to leave my desk at lunch but since we’ve been home I’ve always been able to find time to take the dog for a walk at lunch.
I also have found that i am more active throughout the day while working from home. Sometimes I am forced to be just because I have a toddler but I also will take a few minutes here and there to stretch or do a few core exercises.
Working from home was an interesting challenge for me! I liked being able to work out, but I always felt guilty stepping away from my computer. It felt good to move and sweat, tho! I agree that getting dressed to work out is a good tactic.
It can get tough to manage the guilt. I usually end up reading E-mails on my phone even when I am away from my computer!
I work from home full-time normally. Walks are definitely a daily staple! I usually run early in the day also so I am in a better mindset to work.
Working out first thing is definitely ideal! I think it would be hard to stop in the middle of the day or to get it done after the work day is over.
I think you’ve really covered this well! Lucky for me, I started working from home about 20 years ago.
I think small bouts of movement throughout the day (they really add up) & doing it first thing in the morning — which is a do as I say, not as I do thing for me — are the most important tips!
I think if I always worked from home I would really need to make it a point to get in movement breaks throughout the day!
I’m such a morning person, so working-out first thing would be my go-to if I was working from home. That said, I have been working on-site through all of this so my routine has not really been affected. I think working from home would be tough for me in terms of staying focused on my job duties…I’d be tempted to do laundry or randomly dust the fire place mantle, etc. LOL
Haha! If I know I have things like that i want to get done I try to build it into my schedule as a specific break…otherwise I would get too distracted and just end up doing all sorts of chores!
I am actually more active working form home than when I went to work.
I dress in running clothes.
I get out for a walk everyday at lunch.
I walk or run right after work or before.
I don’t waste time changing clothes.
And I commit to it!!
That’s awesome! I might say I’ve been a little more active through all of this too. The biggest difference is not walking too and from my car or walking around my office to meet with coworkers.
I do think all of this will change how people work and workout for a long time to come. I cannot imagine how much harder this all would have been for me if I had younger kids. It took a while to get into a schedule, but now I kind of like it and it works for me
I think that having a schedule (or at least a routine) is key!
Great tips. since I am retired, I don’t have trouble finding the time to fit in my workouts. I just miss swimming and going to Body Pump classes at the gym. While I can’t swim., I think I could use some of my husband’s weights to work out. I just haven’t done it yet. I should. You’ve inspired me to give it a try!
I hope it works out for you!
Whether it’s running or strength training I need to do it first thing in the morning or it probably won’t get done. Great tips!
I hear ya! I find it so hard to get motivated to work out if I put it off.
I’m going to be the odd one out and say that I have thrived on NOT having a routine when it comes to fitness in the stay at home era. I kind of just work out when I want to! Yes once in a while that means I’ve skipped a day when I wasn’t feeling particularly motivated, but overall I’ve done much more strength training and yoga since being home all day. Getting back into an early morning routine will be tough for me.
That’s great that you’ve been able to keep up with your workouts that way! I do think its nice to be flexible. I just think for me, without the structure, nothing gets done!
I am thankful that I am a stay at home mom so I don’t have to juggle work and a job but I do know that getting the workout done earlier in the day makes it easier otherwise I don’t always get it done.
Definitely! I find that when I put it off it gets much harder to set aside time for it.
After a few weeks of working from home, I finally zoned in on a routine that has been working for me over the past 3-4 weeks. I’ve noticed that the early morning workout is key. Sometimes I can squeeze in a workout during my lunch hour, but often times I get pulled into meetings so it’s best to just get it done after work. I also try to get in a 30-45 minute afternoon walk as well.
I agree with you that it will absolutely feel weird going back “outside” after all of this!
Getting it done first thing is definitely ideal. The days just get too hectic once the work day gets started!
YES to getting it done early. I led a noon class today and it was a mess. Only three people showed up and they were all distracted by spouses and kids. I keep encouraging them to come to the earlier classes. Hopefully they do!
Thats probably another issue of working out while working from home right now- distractions from everyone else who is home! At least in the morning that is less likely to be an issue.
I haven’t had any trouble getting my workouts in over the past 8 weeks. But then again, I’m not working from home except for freelance writing. My biggest problem is getting over that I don’t have to do my workout first thing in the morning. My schedule has changed so much, with some shifts starting at 5:30 a.m. that there’s no way I’m working out before that. So I’ve had to adjust my brain to allow afternoon workouts. Totally weird but I’m getting it done!
Oh that must be hard since you are used to working out early! Glad you have managed to adjust your schedule!
Working from home can be challenging, for sure. I love the tip about walking barefoot. I love being barefoot. It’s tough with my foot not quite as strong as it used to be, but it will get better.
As you get stronger I bet it will be good for you to spend some time barefoot! We have a lot of hardwood floors which isn’t the most comfortable for being completely barefoot, but even just wearing socks I feel like lets your foot move freely compared to being trapped in shoes.
Great ideas. I’m still doing my workout first thing. I don’t want to lose that habit.
Totally agree! That keeps it as a priority and its a good way to start out the day.
Really great tips! I’ve started going for a walk during the day to keep active. My husband usually goes for a run first thing in the morning while I tend to run after work. I definitely need to keep some of my rollers up in my office and maybe hop back on my exercise ball! I also think it’s important to move around, go up and down the stairs. Thankfully I seem to get more steps now than I did in the office!
Its great that you are able to stay so active while working from home! Walks during the day are great, especially with a little one!
So hard to believe it’s been 6+ weeks already. My biggest problem is not getting my run done first thing in the morning. Then it lingers all day. I need to do a better job of getting up just a tad bit earlier.
I definitely find it harder to get in my workout if I don’t do it first thing in the morning.