Every day we sit sedentary behind a desk can have a negative effect on our health, causing back pain, poor posture, and even depression! If you're a remote worker, then getting out of the chair can be tricky; however, there are ways to stay active and healthy without spending a fortune.
There are plenty of activities you could do in your own home for free or for cheap. Working from home means you can exercise anywhere. You don’t need to get out of the house to work out when you want – and best of all, you can do it all for free!
Here are five ways you can stay active at home without breaking the bank.
1. Go For a Walk
Walking is a great way to stay active. It's free, and it's fun! Go for a walk during your lunch break or on a rainy day. You don’t need any special gear and you can do it anytime.
Walking is great for your heart, brain, and your mood. It's even better if you get a friend or family member alongside you so you can push each other to walk faster.
If you're not too keen on walking outside, then why not consider a treadmill? If you have enough space in your home office, you can try setting your treadmill up under a height adjustable desk to get the best of both worlds – you’ll still get your cardio in while you work!
2. Dance It Out!
Dancing is another great way to stay active. Whether it’s hip hop, salsa, or Zumba, dancing is a fun way to exercise and it burns calories! No matter how bad you are at dancing, you're still burning calories with every dance move you make. Plus, if you enjoy music, then there's no better time to dance! Nothing beats the feeling of breaking free and letting loose during your lunch break. Besides getting your groove on, dancing also helps reduce stress levels!
If you're not a dancer, then you could consider following an online workout course on YouTube or via a reputable fitness app. While it's not quite the same as having a personal trainer, it's pretty close!
3. Use Your Body Weight
Strength training is great for losing weight and building muscle mass. You can easily do this at home with nothing but your own body weight! Don't be fooled by equipment: you don't need to spend hundreds (or thousands) on expensive machines or weights to get in shape.
Lunges, squats, and pushups are all simple bodyweight exercises you can do anywhere and with no equipment. All you need to do is look around your home or office and you’ll find areas to do these exercises, such as using your hands to hold on to a wall, using chairs, or using floor space to do pushups or squats.
For lunges, you just need the space in front of you. To perform a lunge, simply step forward with one foot and bend the knee of the other foot towards the floor until it touches and then repeat with the other leg. Do as many as you can!
4. Ride Your Bike
Riding a bike outdoors allows you to stay active while going about your day. It’s a great way to get some fresh air and exercise at the same time. All you need to get started is a place to ride and a helmet.
If you don’t want to ride outdoors, look into indoor bike workouts for your home or office. These involve using a stationary bike and will give you a great workout without leaving the comfort of your own space.
You can also look into buying a fitness chair, like our Sit2Go chair. This allows you to get some exercise while working. As you pedal away, you can continue working at your computer like normal or even type faster! Ergonomic desk bikes have been proven to help improve productivity and lessen the fatigue caused by long hours of sitting.
5. Take the Stairs
If you have a flight of stairs in your house, outside your flat, or in a communal area of your coworking space, then doing a few rounds up and down the stairs is a great way to elevate your heart rate without doing intense exercise. Plus, it’s free! All you have to do is take the first step, and then keep going. Walking up at least one flight of stairs can help reduce your risk of weight gain and improve your mood.
So whether you’re working in your home office, or at a coworking space, the key to staying active is getting creative! By using your body weight, taking advantage of stairs, and occasionally going for a bike ride or going to the gym, you can get a great workout.
You don't have to spend a fortune to stay active, but it's up to you to make a plan that incorporates different types of workouts and be flexible with your scheduling. Flexibility and a creative mind will get you a long way!
Your body is your most important asset. The better you treat it, the longer you'll be able to do great work.
