Working from home? Stay fit.

Everyone needs to stay fit, but it may be more difficult when you are working from home. Small gains in physical activity can have great benefits.

What we learned from COVID

When the COVID pandemic hit, many office workers, and professionals had to work from home. Sadly, many people lost their jobs, businesses closed, and many were stuck at home. Many people became sedentary and gained weight.

As an independent consultant my travel and face-to-face meetings were canceled. Suddenly, I was working exclusively from home. I am extremely grateful that, like many consultants, I was able to continue working at a time when so many people have suffered and struggled.

Many people, looked at their jobs, pay, working conditions, and the life they lived before the COVID pandemic and decided not to go back. More people may be working from home in the future. According to a survey by UpWork in 2020, since 2019 freelance workers contributed 22% more to the economy and 8% more professionals are freelancing full time. If you are freelancing but have not set up a formal business, visit the Get Started page on this site.

‘According to a news article by the American Psychological Association, “An APA Stress in America survey conducted in late February 2021 found 42% of U.S. adults reported undesired weight gain since the start of the pandemic, with an average gain of 29 pounds.”

In a review article, “COVID-19 Self-quarantine and Weight Gain Risk Factors in Adults” by Zachary Ziegler, he stated “Identified risk factors for weight gain during COVID-19 self-quarantine are the following: increased sedentary behaviors, decreased physical activity, increased snacking frequency (particularly after dinner), increased alcohol intake, decreased water intake, emotional eating, decreased sleep quality, and being overweight/obese.” In the article, data across other countries showed the same sort of pattern as in the United States.

Physical activity is important

Why?

It’s good for living a long, healthy life

People to live to be 100 years of age or older tend to have physically active lifestyles. In an article, Blue Zones: Lessons From The World’s Longest Lived, it states:

“Move naturally. The world’s longest-lived people do not pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and do not have mechanical conveniences for house and yard work.”

You may be thinking, who wants to live to be a hundred. People who do tend to remain well until late in life. The point though is that centenarians move naturally. Their physical activity is part of their everyday life.

Working from home, you probably spend a lot of time in front of a screen, you might live in an apartment, and your environment may not constantly nudge you into physical activity. You will have to build in physical activity yourself.

Moving more strengthens your bones and muscles

The opposite is also true. Consistently low levels of activity are not healthy. Most severe forms of activity, such as casts for broken bones, bed rest, and microgravity experienced by astronauts can weaken bone and muscle.

Resistance training can benefit bones.

Physical activity improves depression, anxiety, and sleep

Research supports the benefits of physical activity. For example, exercise has a moderate beneficial effect on depression and no difference was found between exercise and antidepressant medications and exercise in some trials.

Resistance exercise can improve sleep, anxiety, and depression.

Sitting is not good for your health.

The more you sit, the greater your chances of developing chronic diseases, such as diabetes, coronary heart diseases, and to die early.

For more on the benefits of physical activity visit this CDC site.

How to increase your physical activity

The United States government provides guidelines for physical activity. You can read their guidelines in detail on their website. Essentially, you should be moving frequently during the day, walking (or some other aerobic activity) with moderate intensity for 150 to 300 minutes a week, doing strength training, two or three times a week depending on your age, and doing some stretching exercises.

What you do depends on your age and your health. You should discuss what is appropriate for you with your doctor and this post is not meant in any way to substitute for medical advice.

Decrease the time you spend sitting. You can set reminders to stand at least every hour or use a fitness device to remind you. Rather than scooting over on an office chair to pick up a file, you can stand up to retrieve it. If you need a moment to think about something, stand up rather than sitting. Even better walk around rather than just standing.

Look for opportunities to increase your physical activity that fit into daily schedule. Climb stairs. Go for a walk.

If you are not physically active, a small increase in activity is beneficial.

The most important plan for physical activity is the one that you will do!

I try to walk at least 30 minutes briskly most days, do strength training about twice a week using dumbbells, resistance bands, an exercise machine, or with exercises like pushups or squats. Also, I do stretching exercises. Even if very busy I make the effort to stand or walk around each hour – reminded by my watch. When I started using a Fitbit, it really helped motivate me to be more active. Later, I moved to an Apple Watch, and it has been very good, too. Varying my exercises helps me stay on track.

See also the post on ChatGPT’s responses to: How to stay fit at your home office. Be careful though, because artificial intelligence does not necessarily take into account age, health and a graduated approach to getting fit.

How do YOU stay fit, while working from home?

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