35 Tips to Stay Fit Working From Home

Editor's Note: This story originally appeared on FlexJobs.com.

Working from home gives you amazing flexibility and control over your work environment. One of the most impactful work-from-home benefits is the ability to create a work-from-home exercise routine that fits your personality and goals.

With no coworkers around, you can do yoga at your desk or attend meetings while you stroll around your backyard. If you have a flexible schedule, you can fit in a live online workout at midday and then slide back into your afternoon tasks.

Use this list to learn how to stay fit working from home with activities that suit your interests and schedule.

To help you transform your home office into a place of wellness and productivity, we’ve gathered work-from-home exercise ideas that are ideal for remote workers.

1. Beat the Next Level

Make fitness fun with active video games or apps that turn workouts into a game-like experience. You can enjoy simple games designed specifically for fitness or go all in and embrace a virtual reality (VR) fitness game.

VR fitness systems offer a wide range of activities, from boxing to dancing, and provide a full-body workout without feeling like exercise.

2. Deskercise

Find a guided “deskercise” routine with examples to help you incorporate movement into your workday without leaving your office. Track your progress with a goal chart and incorporate chair lifts or other desk exercises into your routine.

3. Do Short Body-Weight Circuits

It’s easy to overcomplicate the idea of working out and think you need fancy work-from-home exercise equipment. But you already have everything you need when you embrace body-weight workouts.

Simplify your routine with options like planks, push-ups, sit-ups, wall squats, lunges, and more. Make it a goal to do your chosen home exercises during breaks.

4. Dress for Success

This is more of a general remote work tip than an exercise, but take advantage of days when you don’t have video meetings to dress in workout clothes.

Being dressed and ready to work out is one less barrier to getting some activity.

5. Embrace Chair Yoga

You don’t have to roll out the mat to enjoy the benefits of yoga. You can incorporate gentle stretches and breathing exercises into your workday while staying seated to alleviate tension and improve focus.

6. Energize Your Chores

Do you do chores during lunch breaks? Rather than rush through them, why not stretch them out?

Don’t take the entire load of laundry at once. Instead, take it a few pieces at a time, blending movement and increasing productivity.

You can turn mundane chores into mini-workouts by breaking them into smaller tasks and adding movement.

7. Fitness Apps and Subscriptions

Does your company offer a wellness stipend with your health and wellness benefits? Use it to join online fitness classes, live or pre-recorded.

Explore options that range from low-impact yoga and dance workouts to high-intensity sweat fests.

8. Grab a Pup

Your four-legged friend can be the perfect workout buddy. Dogs need exercise, and it’s harder to postpone your workouts when you have another creature relying on you.

If you don’t have the option or desire to own a dog, consider picking up a side hustle walking dogs for neighbors or a local shelter.

9. Have a Walking Lunch

If you feel the 2 p.m. slump, it’s time to change your midday routine. Swap your desk lunch for a refreshing stroll around your neighborhood to beat the afternoon slump.

You’ll return to your desk with a clear head and less stress.

10. Join a Virtual Race

Instead of committing to an entire 10K in one go, you can sign up for a fun virtual race. Some races offer you the chance to collect miles, a medal, and a shirt when you cross the virtual finish line.

Along the way, you can engage in fun networking and connect with other online racers.

11. Jump on the Trampoline

Do you have a trampoline in your backyard? Put it to use during the day with a trampoline workout, or grab a mini trampoline.

Health experts say you’ll increase your muscle strength, bone density, and balance with a low-impact workout. And remember the bonus of fresh air and having fun.

12. Jump Rope Outside

Enjoy the double whammy of outside time and short cardio bursts when you take a jump rope outside.

You’ll be improving your hand-eye coordination and balance while boosting your metabolism along the way. For more structure, find a guided jump rope workout to follow along with.

13. Mind Your Mental Health

Incorporate mindfulness activities, like stretching and meditation on the job, to support your mental health.

Research shows that mindfulness exercises support healthier stress levels, productivity, and work-life balance.

14. Move Your Office Equipment

Let your Wi-Fi be your workout partner. Change up your workspace by relocating nonessential items to encourage daily movement.

For instance, why not move your printer and other office supplies into a different room?

You want to maintain your productivity, so this only works for the items you use occasionally throughout the day, rather than the essentials you need regularly.

15. Multitask With Audio Calls

Although we generally advocate for single-tasking over multitasking, movement is an exception.

Stay connected while staying active by taking audio-only calls on the move with a Bluetooth headset while you wander your house.

16. Never Sit Before You Step

Make a new rule to only settle into your chair if you take at least 1,000 steps or move for 10 minutes first. Make it the standard for your morning coffee breaks and lunchtime as well.

If 1,000 steps sounds aggressive, set a smaller, more achievable goal. This will lead to a more active workday without dramatically changing your work-from-home routine.

17. Rediscover Childhood Hobbies

Do you have a bicycle that’s collecting spiderwebs or a hula hoop hidden in the corner of the garage? It may be time to reconnect with active childhood pastimes, like bicycling or hula hooping, for a nostalgic workout during breaks.

You can explore weighted hula hoops or stationary under-desk bike pedals for an added challenge.

18. Schedule Activity Breaks

Along with taking longer breaks throughout the day, schedule short work-from-home exercise breaks every hour to prevent stiffness and maintain physical well-being.

Enjoy five minutes of stretching, a desk yoga session, or a quick run up and down the stairs to help you sit less when you’re working from home.

19. Stair Climbing

Challenge yourself to incorporate stair climbing into your daily routine for a simple yet effective workout.

Set a chart next to the stairs and challenge yourself to go up and down, increasing your reps by a specific amount each week.

20. Start Your Day With Motion

It’s tempting to head straight for your desk, but kick-start your morning with a brisk walk before you start tackling work emails.

You’ll boost your productivity and mental clarity for the day ahead, and studies have shown that morning exercise may lead to better decision-making and problem-solving throughout your day.

21. Turn on the Tunes

Keep your energy high while meal-prepping nutritious food and filling water bottles to support full-body health.

Music has been shown to help you achieve more activity, and adding simple movements throughout the day can have a big impact in the long run.

22. Use Resistance Bands

Keep resistance bands handy to sneak in quick arm and back exercises between tasks. You can use various lengths to get a low-impact but full-body workout by the end of your workday.

23. Walking Meetings

Pitch the idea of walking at work to your colleagues for a healthy dose of productive brainstorming and exercise at home.

It’s a healthy work-from-home hack and an easy way to discuss your projects in a more engaging way.

24. Wall Sits During Phone Calls

Strengthen your legs during phone calls with discreet wall sits to sneak in some work-from-home exercise.

Keep track of how long you can stay in your pose before a coworker notices you’re making the “Wow, my thighs are burning!” face.

25. Wear a Pedometer

Grab a fitness tracker (or use your smartphone health app) to get a clear picture of the number of steps you’re taking daily. You might be unpleasantly surprised to realize how sedentary remote work can become.

Break down your steps goals into mini-targets throughout the day, rather than check in at the end of the day to discover you’re only halfway to your goal.

Items to Help You Stay Fit While Working From Home

You don’t need an entire home gym, but a few small items can help make at-home workouts easier and more impactful. Consider if any of the following fitness items fit your workout preferences.

1. Adjustable Dumbbells

Incorporate strength training into your workday with adjustable dumbbells that don’t take up much space and are perfect for quick weightlifting sessions during breaks.

2. Balance Ball Chair

It might seem counterintuitive to consider a new chair as a means of fitness, but balance ball chairs keep your body actively engaged while sitting.

You’ll improve your posture and engage your core muscles throughout the day.

3. Balance Boards

Perfect when you’re short on space for your home office, balance boards are small, easy to store, and make work a bit more fun.

Get a balance board to complement your standing desk or standing desk converter and enjoy a core workout while you’re working.

4. Bicycle Under-Desk Pedal Exerciser

Not everyone can fit a full-size exercise bike in their home. Under-desk bike pedal exercisers offer a compact alternative and allow you to stay active during long periods of sitting.

5. Foam Roller Set

From back pain to hamstring and quad relief, you can quickly find relief from standing and sitting fatigue or recover from your lunchtime workout with a foam roller set.

6. Pull-Up Bar

Easily installed in a doorway, a pull-up bar allows for upper body at-home exercises from the comfort of your home office. It’s a great way to improve upper body strength with minimal equipment.

7. Standing Desk Converter

If you already have a workstation you love, a standing desk converter allows you to transition seamlessly between sitting and standing with less of a financial impact.

8. Treadmill Desk

Combine work and exercise with an under-desk treadmill for a dynamic workstation setup. If you have the space, consider adding a treadmill desk or a larger treadmill that’s easily accessible.

9. Wrist and Ankle Weights

Increase the intensity of your workouts and your coffee runs with wrist and ankle weights for added resistance.

10. Yoga Mat

Create a dedicated space for your office yoga routine, stretching, or body-weight exercises with a quality yoga mat.

Stay Active With Remote Work

When you research remote work, there are often valid concerns raised about the potential for a more sedentary work environment.

However, the other side of that scenario is that remote work provides opportunities to stay fit in ways you’d likely never achieve in a traditional office setting.

Like many aspects of remote work, adding fitness to your daily routine means taking time to analyze the best fit, creating a plan to achieve it, and checking in to make adjustments where needed. You can create a life and career that allows you to thrive both mentally and physically.