In the past couple of months, work from home has become the “new normal” for many of us. While working from home may have a lot of perks, such as no dress code and no hassle in commuting, it also comes with temptations. Yes, you guessed it right, the fridge! It’s not surprising to gain weight during the first few months of telecommuting.

Working from home can take a serious toll on your health. The abundance of tempting snacks in the kitchen, the lack of social stimulation, and the appeal of working in an ergonomically unsound position, such as in bed or couch, can all destroy an otherwise virtuous worker’s best health intentions.

Whether you’re a remote worker or a freelancer, here are six ways to stay fit and healthy when you’re working from home.


1.  Set an Office Space at Home

Recreate or invent a space in your home that you would use primarily for work. Even if you are renting a tiny studio, set up a working desk and chair for work. Also, separate the professional belongings from the personal ones.
Your office space at home should be far from any distractions or comfort. It should be an area where your motivations and productivity are boosted.  This means your working space should be an area away from your bed or couch. Setting it close to your bed could make you sluggish and unmotivated. Moreover, treat your office space at home the same way as your office so as to increase your output and concentration.

2.  Create a Schedule and Stay Faithful to it.

Since working from home has no fixed work hours and deadlines to stick to, it can be tempting to be a couch potato and work at odd hours. Well, the truth is, that’s not how productivity works. Your brain needs to be alerted to meet your goals on time.

To do that, you need to create a routine as if you are in the office, and stick to it. Moreover, this will benefit your mental health and the quality of work you create.

3.  Get Up Every Hour

Being sedentary, like getting stuck in your seat, is not good for your health. Even if you’ve done your daily exercise routine for the day, sitting at a desk for long periods can put you at increased risk for diseases like Type 2 diabetes, obesity, high blood pressure, and heart disease.

What’s the best solution? Set a timer or use an app that makes use of the Pomodoro technique to remind you to get up and stretch every now and then. Many apps and smartwatches can be configured to notify you every hour or if you haven’t taken a certain number of steps yet.

4.  Schedule Your Workouts

When you make your work schedule, use the flexibility you have to your advantage. Allot the right amount of time to your workouts as you do with your meetings. No matter how devoted you are to your work, your physical well-being should be a top priority too.

While you remain seated in front of your desk all day, there’s a limited physical activity that your body can do, and so it does not get a chance to burn the unnecessary fat. Therefore, devoting workouts at your convenient time is key to avoid gaining extra pounds while you work from home.

If not, you may also opt to go digital and enroll in online fitness classes. You may check out to get great deals on weightloss programs.

5.  Get Dressed as If You’re Going to The Office

One of the many advantages of working from the comfort of your home is having no dress code. But if you’re still in your pajamas at 3 pm every day, that’s not the best choice either. As much as possible, try to take the time to get dressed as what you wear to work.

Some experts believe that you’ll feel an extra burst of motivation when you’re dressed professionally as you sit down on your working station to start the day. Research has also shown that self-efficacy has a positive impact on health behaviors.

6.  Maintain a calm environment

Your home does not always ensure a good atmosphere to work. For instance, loud and distracting sounds could hinder your productivity levels. As much as possible, make your working area a soothing environment for work. Add some scented candles or put up inspirational arts on your walls. It all depends on the things that help you feel motivated and stress-free.


With the current health crisis, most of us have shifted to working from the comforts of our homes. This setting may sound like a dream, but working from home can quickly lead to a sedentary life.

Make sure you pay attention to your health, both mind, and body while you work. Health is a top priority, especially during these difficult times. It’s time to stop making excuses and just start working in a healthy way!

Leave a Reply

Your email address will not be published

error: Content is protected !!