Working remotely has its perks—no commute, flexible hours and pajama-clad meetings—but it can also turn your daily step count into a sad, double-digit number. Without the natural movement that comes from office life, it’s easy to find yourself glued to your chair for hours on end. But staying active while working from home doesn’t have to be a chore. With a little intention and a few clever hacks, you can keep your body moving and your energy up throughout the day.
1. Start Strong with a Morning Routine
Before logging on, move your body. Whether it’s a 15-minute walk, a quick yoga flow or a dance party in your kitchen, getting your blood flowing early sets a positive tone for the day. Morning movement boosts mood and focus, and you’ll be more likely to stay active later. Author’s hint: Do ballet barre exercises at your counter while waiting for your morning coffee to drip!
2. Set a Timer to Get Up
The easiest way to fight sedentary habits? Don’t let them settle in. Set a timer to remind yourself to stand up and stretch every 30–60 minutes. Walk around the house, do some arm circles or knock out a set of squats. Author’s hint: Do a lap around the house and up/down the stairs every hour, while drinking water.
Even two minutes of movement can help with circulation and focus.
3. Build an Active Workstation
Consider a standing desk or a convertible sit-stand setup. Add a balance board, under-desk bike or resistance bands nearby to sneak in some light movement during calls. If you’re on a long conference call, take it standing, or even walking, if you don’t need your screen. Author’s hint: Activate your hip flexors with alternating seated “marching,” lifting knees toward your chest one at a time.
4. Make Chores Your Workout
Housework counts! Vacuuming, folding laundry or unloading the dishwasher are all great excuses to move. Spread them out during your breaks to naturally work activity into your day. Author’s hint: Do squats while sorting the silverware back into the drawer.
5. Schedule “Recess”
Kids get recess, so why not you? Block off 10–15 minutes midday for an intentional burst of movement. Take a quick neighborhood stroll, do a short workout video or just stretch outside. Author’s hint: Walk around the outside of your house/apartment building to add fresh air and sunlight to your movement.
6. Track Your Movement
Using a fitness tracker or step counter can help hold you accountable. Set realistic daily movement goals, and celebrate when you hit them. Visual reminders often lead to better habits.
7. End the Day with Intention
Transition out of work mode with a walk, workout or dance wrap up. This not only helps you stay active, but creates a boundary between work and personal time, something many remote workers struggle with. Author’s hint: Close your laptop and move.
Final Thoughts
Staying active while working from home isn’t about perfection… it’s about consistency and creativity. A few small, intentional shifts in your day can keep you energized, healthy and focused. Your body (and your brain) will thank you.
Always consult your physician before starting any new exercise regimen.
Sources:
Loprinzi, P.D., & Kane, C.J. (2015). Exercise and cognitive function. Journal of Clinical Medicine Research
Centers for Disease Control and Prevention (CDC). (2020). Physical Activity Basics
CDC. (2011). Take-a-Stand Project
Harvard Health Publishing. (n.d.). Calories burned in 30 minutes for people of three different weights
Hillman, C. H., et al. (2009). Exercise improves executive function and academic achievement in children. Neuroscience
Bravata, D. M., et al. (2007). Using pedometers to increase physical activity. JAMA
