Working from home can mean more freedom, more family time, and less time spent on boring commutes. However, with so much of our time now spent in the Great Indoors, we’ve likely fallen away from our gym routines and had all too easy access to our fridges, couches, and pantries. According to Mayo Clinic, “An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.”
So how can we avoid the “Work From Home 15” and keep fit and trim?
Here are some of our best fitness and health tips:
6 tips to stay fit and eat healthy when telecommuting
1. Sit up straight!
Without our bosses and coworkers watching us, when we work from home it can be super alluring to type out our expense reports from bed or sprawl out on the sofa. But bad posture can “lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time,” according to the The American Chiropractic Association. Make sure when you’re sitting to keep both feet flat on the floor and to do your best to avoid sitting in the same position for prolonged periods of time. This ergonomic chair from Amazon can provide support for your lower and mid back.
2. Portion out your snacks.
There’s nothing stopping you and no one watching you walk over to your fridge again, and again, and again. So take a few extra minutes in the morning to plan out a morning and afternoon snack to have ready to go, or subscribe and save to this healthy care package on Amazon keep the healthy snacks coming every month. Keep these pre-portioned, healthy bites to keep your waist trim and your meals more mindful.
3. Get some sweat in daily.
According to the Mayo Clinic’s analysis of 13 studies on the effects of prolonged sitting, “60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.” You can workout at home by going on a walk with your pups, pulling up a HIIT workout on YouTube, or hopping on a stationary bike.
4. Remember to hydrate.
According to the Center for Disease Control, drinking water keeps your temperature normal, lubricates and cushions joints, and protects your spinal cord. Keep your desk stacked with a few bottles of H2O so that you’re hydrating every day, or order some peach flavored zero-calorie water if you prefer a bit of flavor.
5. Get outside.
Break up the tedium of the day and add in numerous health benefits with the addition of a daily walk. You’ll boost your vitamin D levels, elevate your mood, and improve your focus, according to Harvard Health. And you can stay warm and look stylish on your walks in a lightweight puffer vest from Amazon.
6. Go easy on the caffeine.
Many of us swear by our morning cup of Joe, but be sure not to overdo it. Do your best to avoid high-calorie creamers and add-ins so that you don’t get the jitters, and limit your intake to no more than 2 cups a day. If you’re just obsessed with the taste, go for a decaf blend.