Getting physical activity while working from home is important for a variety of reasons. A sedentary lifestyle, including prolonged sitting and physical inactivity, has been associated with several negative health outcomes such as obesity, type 2 diabetes, cardiovascular disease, and some types of cancer (Chau et al., 2013; Dunstan et al., 2012; Matthews et al., 2012).
Research has shown that even small amounts of physical activity can have significant health benefits. For example, a systematic review and meta-analysis by Ekelund et al. (2016) found that 60-75 minutes per day of moderate-intensity physical activity, such as brisk walking, was associated with a 20% reduction in all-cause mortality.
Moreover, physical activity has been shown to have positive effects on mental health, including reducing symptoms of depression and anxiety (Mandolesi et al., 2018). Exercise can also improve cognitive function, including attention, memory, and processing speed (Hillman et al., 2008).
Incorporating physical activity into a work-from-home routine can also improve productivity and job satisfaction. A study by Von Thiele Schwarz and Hasson (2011) found that taking short breaks to engage in physical activity during the workday was associated with increased job satisfaction and reduced perceived stress.
There are many ways to incorporate physical activity and exercise into your work-from-home routine. Here are some easy options:
1. Take frequent breaks: Stand up and stretch your legs every 30 minutes or so. Take a quick walk around your house or do a few squats or lunges.
2. Incorporate movement into your workday: Instead of sitting down, try standing while you work. You can also try using an exercise ball as a chair to engage your core and improve your posture.
3. Find a workout video online: There are many free workout videos available on YouTube and other platforms. Pick one that matches your fitness level and interests and follow along for a quick workout.
4. Use household items as workout equipment: You can use water bottles, canned goods, or a backpack filled with books as weights for resistance training.
5. Take a walk: Take a break during the day to go for a walk around your neighborhood. You can also use a treadmill or stationary bike if you have one.
6. Do bodyweight exercises: Exercises such as push-ups, squats, and lunges require no equipment and can be done anywhere.
7. Join a virtual fitness class: Many gyms and fitness studios offer virtual classes that you can join from the comfort of your own home. Check out your local gym's website or search online for options.
Getting nutritious food is also essential when working from home! Check out our meal plans that can help you keep healthy!
References:
Chau, J. Y., Grunseit, A. C., Chey, T., Stamatakis, E., Brown, W. J., Matthews, C. E., ... & Bauman, A. E. (2013). Daily sitting time and all-cause mortality: a meta-analysis. PLoS One, 8(11), e80000.
Dunstan, D. W., Barr, E. L., Healy, G. N., Salmon, J., Shaw, J. E., & Balkau, B. (2012). Television viewing time and mortality: the Australian Diabetes, Obesity and Lifestyle Study (AusDiab). Circulation, 125(6), 743-748.
Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K. E., ... & Lee, I. M. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet, 388(10051), 1302-1310.
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58-65.
Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: biological and psychological benefits. Frontiers in Psychology, 9, 509.
Von Thiele Schwarz, U., & Hasson, H. (2011). Employee self-rated productivity and objective organizational production levels: effects of worksite health interventions involving reduced work hours and physical exercise. Journal of Occupational and Environmental Medicine, 53(8), 838-844.
