Discover 5 Essential Tips for Staying Fit While Working from Home! Dive into strategies for a healthy WFH lifestyle
Namaste, folks! Working from home, or WFH as the cool kids say, has become quite the trend,
hasn't it? No more crazy commutes, freedom to wear your pajamas all day (don't lie, we all do it!), and the joy of having chai whenever your heart desires.
But this flexible setup also comes with its own set of challenges, especially when it comes to staying fit and healthy. It's easy to fall into the trap of a sedentary lifestyle when your office is just a few steps away from your bed. But don't worry, we've got you covered!
Here are five simple yet effective tips to help you maintain a healthy lifestyle while rocking the WFH life.
Schedule Your Sweat Sessions:
Think of your workout like an important meeting – block it in your calendar and treat it as non-negotiable. Wake up 30 minutes earlier and do some yoga or stretching. This not only helps you to stay active but also improves your blood circulation for a healthy and productive day.
In the initial days when you incorporate exercise into your schedule, you may find it a little difficult, you may be tempted to skip, but do not feel guilty in such a scenario. Get back to the schedule, remember to keep your target to exercise at least thrice a week..
This can be more beneficial if done as a group/team or with a friend. Group/Team practice helps in motivation & in reaching goals. The benefits of exercise extend way beyond physical health, regular physical activity is also strongly associated with mental and emotional health.
Exercise increases the blood flow to the brain and influences the hypothalamic-pituitary-adrenal (HPA) axis and thus has immense benefits to the mind. Exercise helps to regulate the chemicals in the brain.
When people exercise, the brain releases several chemicals or neurotransmitters such as endorphins and endocannabinoids that can help to reduce pain, improve sleep, and relieve stress. So scheduling exercise into your day can actually lead to benefits in all aspects of your life.
Take Regular Breaks to Move:
It's very easy to get stuck to a chair for long hours when you are working from home. As it is your own space, you tend to get engrossed in your work and do not realize the time. But it is important to step away from your computer screen every hour.
Stand up, stretch, walk around your room, climb stairs if you have a multi storied house or apartment. These short bursts of activity, which are known as micro-breaks make a big difference in the long run. Setting alarms as reminders can remind you to get up for the breaks.
You can even do some simple exercises without needing any exercise equipment such as brisk walking, jumping, squatting, skipping, lunges, or planks. You can also put some music on the television or radio, and dance around the room, which will improve your mood.
Another good idea would be to use a standing desk, instead of a regular desk. This will automatically reduce the seating hours. Standing up for a prolonged period will burn more calories than sitting in a desk, and it has lots of positive effects on your overall health.
It will also help you to improve your posture, reduce back pain, and improve your energy levels. Do not be complacent and start stretching your arms every hour. It will help keep your muscles and joints healthy. It will also help increase blood flow and oxygen supply to your vital organs.
It is a simple exercise and should be performed regularly.
Create a Dedicated Workout Space:
Even if it's just a corner of your room, set up a dedicated workout space. The dedicated space will help to eliminate any distractions during exercising hours. No need for fancy equipment, just a yoga mat and some space will do. Having a designated area will mentally prepare you.
It will make it easier to start your workout routine. It is helpful to put up workout motivational posters near the workout space. Try to keep the space well-ventilated. You can look for ways to brighten the room through sunlight and light lamps. Play some energetic music to get your blood pumping.
When you are ready to workout, be mindful of what you are doing. Make a positive affirmation. You can look for a friend or a coach to workout or exercise with, or simply watch online videos for your workout exercises and follow along.. This will encourage you and keep you disciplined.
When you are scheduling your dedicated space for your workout routine, make sure that there will be no hindrances or disturbances from any external entities. For instance, inform your family members that you would not want to be disturbed during this time.
This will significantly increase your focus and concentration, and prevent distractions. Also keep the workout area clean and free of clutter. You can add some plants or place essential oil diffusers near this space to help generate a positive environment.
All of this will boost your workout routine and make it easier for you to be happier and healthier.
Hydrate and Nourish Your Body:
Since you are already working from home, it's easy to reach out to the pantry for multiple rounds of tea, coffee, juices, and high calorie snacks. Instead, keep a water bottle close by and sip on it throughout the day.
Keep healthy snacks like nuts, fruits, and curd handy to munch on when hunger strikes. You can also try drinking buttermilk in between meals. The benefits of buttermilk are immense. It promotes digestion, contains various nutrients, and also keeps you refreshed and hydrated.
A healthy diet will provide the energy you need to power through your workday and workout sessions.
Also remember that the food you eat has a direct impact on your mood and energy levels.
Try eating a balanced diet that consists of complex carbohydrates, lean protein, healthy fats, and essential vitamins and minerals. When creating your menu, include vegetables and fruits in the diet. Also when you are eating, eat with full attention.
Fully savor each bite, this mindful eating has a lot of benefits. You will tend to eat less, prevent overeating, and promotes better digestion. Meal prepping is also useful for those weeks when you think you may be too busy.
Prioritize Sleep and Mental Well-being:
Working from home may blur the lines between work and personal life, but it's crucial to set boundaries. Establish a regular sleep schedule and try for 7-8 hours of sleep each night. Poor sleep habits can affect your mood, concentration, and overall health.
Similarly, don't neglect your mental well-being. Meditate, practice gratitude, or engage in hobbies that bring you joy. It is also very important to disconnect from your devices and enjoy spending time with your friends and family.
Make a firm schedule, and stick to it.
Do not compromise if you are already feeling tired and stressed. It is very important to get good sleep and rest your mind. Getting inadequate sleep triggers insulin resistance, high blood pressure, and weight gain. Meditation is known to calm the mind. Try practicing different poses in yoga.
You can join a yoga class or watch videos online to guide you. When you are engaging in social activities, be sure to leave your job at the door. Refrain from talking about work while you are socializing with your friends and family.
This way when you are ready to get back to work, you will be more refreshed, energetic and productive. Remember, work-life balance is the key to staying fit and healthy in the long run.
So, there you have it! Five simple tips to help you stay fit and healthy while working from home.
Implement these changes gradually, be patient with yourself, and celebrate your progress along the way. Remember, consistency is key, and even small steps can make a big difference in your overall health and well-being. Stay fit, stay healthy, and happy working from home!
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