Discover 10 Ways Indian Professionals Can Stay Active While Working from Home. Engaging tips for a healthier lifestyle
The lines between office and home have blurred for many of us in India. Working from
home, while convenient, can also lead to a more sedentary lifestyle. Hours spent glued to the laptop can take a toll on our physical and mental well-being. But don't you worry!
Staying active while working from home is totally achievable with a few simple tweaks to your daily routine. Let's look at ten practical ways to incorporate movement and keep your energy levels up throughout the day.
These tips are designed with the Indian working professional in mind – adaptable to our homes, schedules, and lifestyles.
The "Deskercise" Champion
Who says you need a gym to get a good workout? "Deskercises" are your secret weapon. These are simple exercises you can do right at your desk. Try chair squats (sit and stand repeatedly), desk push-ups (using your desk as support), or leg extensions.
Even small movements like stretching your wrists, neck, and shoulders every 30 minutes can make a big difference. Set a timer to remind yourself to take these mini-breaks. You can even find many helpful "deskercise" routines online with easy-to-follow instructions. Remember consistency is key!
A few minutes of deskercises several times a day adds up over time. Think of it as adding small deposits to your health bank!
Walking Meetings
Business on the Move: Not every meeting needs to be at your desk. Next time you have a call, especially a one-on-one, suggest a walking meeting. Put on your shoes, grab your phone, and head out for a stroll around your house, balcony, or even just pace indoors.
This is a fantastic way to get your steps in, clear your head, and boost your creativity. Your colleagues might even be inspired to join you! Plus, studies show that walking can actually improve focus and problem-solving abilities.
Who knows, you might come up with that next big idea while enjoying a leisurely walk!
The Pomodoro Power-Up
The Pomodoro Technique is a time management method using focused work intervals, separated by short breaks. Increase your activity level during these breaks! Get up, stretch, walk around, do some jumping jacks, or dance to your favourite song.
It's a great way to break up long periods of sitting and get your blood flowing. Set a timer for 25 minutes of focused work, followed by a 5-minute active break. After four "pomodoros", take a longer 20-30 minute break to do something more substantial like a yoga session or a brisk walk.
Home is Your Gym; Gym is your Home
You may not have a fancy gym membership, but your home can easily be transformed into your personal fitness haven. Invest in some basic equipment like resistance bands, dumbbells, or a yoga mat.
There are plenty of free workout videos available online for different fitness levels and interests, from Bollywood dance workouts to strength training routines. Carve out a dedicated workout space, even if it's just a small corner in your room. The key is to make it a habit.
Schedule your workouts like important meetings and stick to them as best as you can. Even 30 minutes of exercise a few times a week can have a huge impact on your overall health and well-being.
Hydration Hacks
Drink and Move: Staying hydrated is crucial, especially when working from home. But instead of just mindlessly sipping on water, turn it into an opportunity to be active. Keep a water bottle on your desk and aim to finish it by a certain time.
When it's empty, take a trip to the kitchen to refill it. This forces you to get up and move around. You can also set reminders to drink water throughout the day.
Dehydration can lead to fatigue and decreased concentration, so staying hydrated will not only keep you active but also improve your productivity. So, keep that water bottle within easy reach and drink up!
Stairway to Health
If you live in a multi-story home or apartment building, take advantage of the stairs. Instead of using the elevator, opt for the stairs whenever possible. Climb up and down a few flights of stairs during your breaks or before/after work.
Stair climbing is an excellent cardiovascular workout that strengthens your legs and improves your overall fitness. Start slow and gradually increase the number of repetitions as you get fitter.
If you find it too challenging at first, try climbing one flight of stairs and taking the elevator for the rest. Over time, you'll be surprised at how much stronger you become.
Chores as Cardio
Household chores can be surprisingly effective ways to burn calories. Put on some music and turn your chores into a dance party. Vacuuming, mopping, gardening, or even just doing the dishes can get your heart rate up and help you stay active. The key is to do them with enthusiasm and energy.
Instead of seeing chores as a burden, view them as opportunities to get some exercise. You'll not only get your house clean but also improve your fitness levels. Win-win.
Weekend Activity Planning
Don't let your weekends become just another extension of your work-from-home routine. Plan some outdoor activities like hiking, cycling, playing sports, or going for a brisk walk in a park. This will help you disconnect from work, enjoy nature, and boost your energy levels for the week ahead.
Involve your family or friends in these activities to make them more enjoyable and create lasting memories. Weekends are also a great time to try new activities like yoga, Zumba, or swimming.
Active Commuting (Even Without Commuting)
You might not be commuting to an office anymore but create a "fake commute". Dedicate the time that you would have spent commuting to a walk or bike ride. This mentally separates "work time" from "home time" and also provides a boost to your activity levels.
It also can mentally prepare you for work rather than straight from your bed to the desk. Think of it as mimicking as close as possible to commuting and have the same starting ritual.
Mindful Movement
Don't exercise because you have to, but because you WANT to. Find activities your truly enjoy, and it won't feel like a chore. Focus on the feeling of your body moving, the sensation of your breath, and the joy of being active.
Mindful movement can reduce stress, improve your mood, and make it easier to stick to your fitness goals. Whether it's dancing to your favorite music, practicing yoga, or simply taking a leisurely stroll, find what brings you joy and make it a part of your daily routine.
With a little creativity and effort, you can easily stay active and healthy while working from the comfort of your own home.
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