How To Stay Fit While
Working From Home
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Despite what many may think,
working from home takes a lot of time and a lot of work. Iím sure youíve
heard someone say, ďThey donít really have a job, they just work from
home.Ē That statement couldnít be farther from the truth!
Running a home business takes almost all of your time. Therefore, many
other things drop down on your priority list. Probably one of the first ones to
drop is fitness.
When you have a never-ending
to-do list, a house that never seems to get clean and family and/or friends who
demand attention, itís understandable that exercise can take a back seat. But, it shouldnít.
Exercise offers so many
important benefits that it should always be part of your weekly routine. Of
course, we all know that exercise can help you stay slim and fit. But, do you
also know about all the other great results of exercising? Daily physical
activity reduces stress and can help you sleep better Ė two things that are
especially beneficial to busy at-home workers and business owners. Fitness helps
keep you healthy and has been linked to reducing the risk of some diseases and
to warding off depression. Researchers also believe that strength training can
help prevent osteoporosis. If that still doesnít convince you to get moving,
then keep in mind that exercise also improves self-esteem, increases stamina and
ultimately helps you be able to do continuous work for longer. What more could
you ask for?
It all sounds great, right?
But you still donít think that you can find any time in your hectic
schedule for staying in shape. Donít worry. There are a lot of creative ways
to fit it in. Below are some tips to help you get started.
time for working out. When you
work at home itís so easy to work around the clock.
To help avoid this think of yourself as having a traditional
ďoffice jobĒ. In most ďoffice jobsĒ 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.
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.
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
not necessary for you to find 30 continuous minutes for working out.
Youíll get just as much benefit if you break your exercise into small
chunks. Try 10 minutes before you start work, 10 minutes at lunch and 10
minutes after work (re-read # 1 above if you just said you have no ďafter
you donít wonít to spend a lot of time in the kitchen but still want to
eat healthy, cook large portion meals on the weekend that you can freeze.
Then simply defrost and warm for dinners during the week.
This saves you the time of having to make dinner and you donít have
to compromise calories as you would if you instead opted for take-out.
great advantage of working at home is that you can workout over your lunch
hour while never leaving your office plus you donít 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 donít have any face-to-face meetings scheduled, then you
donít have to worry about looking perfect after your workout.
you havenít 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,
tricep dips, lunges, wall push-ups, etc.
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. Donít
forget to keep water on hand and sip some all throughout your day.
an exercise stability ball. While there are dozens of great toning exercises
you can do with the ball, itís also beneficial to simply sit on it. Try
sitting on it instead of a chair for even short periods throughout your day.
This will help build your core strength (your trunk area).
forget the importance of stretching. Take a couple of minutes every hour to
stand up and stretch your entire body.
As you can see, exercise offers
huge benefits even with just a small amount of effort. And if you have kids, by
exercising you also set a great example. So, to help you, your business, and
your family itís time to stop making excuses and just start moving!
Lynn Bode offers her personal
training services online through her company,
WorkoutsForYou.com. Workouts For You provides even the
busiest of people affordable, personalized exercise programs (via
the Internet) or losing weight, toning-up, building muscles &
increasing stamina. The programs can be done on their schedule and in
the comfort of their own home (or gym or on-the-road). Visit
for a FREE sample workout.
If you would like to publish
this article in print or electronically, please contact Lynn, click