Workouts

3 Ways You Can Stay Active While Working at Home

Ryan Hanna

With so many people now working from home, it can be difficult to get your daily exercise in. Without realizing it, you can easily spend your entire workday without ever leaving your chair.

Normally, you wouldn’t think of your living room or home office as a place to get your sweat on, but desperate times call for desperate measures. If you’re working from home (or at the office) and are looking to get more active, check out these three ways you can stay active.

1. Stretching Exercises

Ah, stretching. The one exercise many people love to forget to do. Stretching is actually extremely important as it provides benefits to flexibility, posture, and most importantly, can help prevent injuries. In addition, stretching has been found to calm the mind, increase energy, and release tension. Depending on your job, calming your mind and releasing tension might be exactly what you’re looking for and can easily be incorporated throughout the workday.

For proper stretching techniques, check out our stretching at work, quick stretch breaks, and our standing only stretches. Following these exercises will help you achieve the above physical and mental results.

Young woman with hair in a bun stretches one arm across her body.

2. Cardio Exercises

When most people think of the word “exercise” they think of cardio. Cardio exercises like jumping jacks and burpees can contribute to a number of health benefits. Properly done cardio can help strengthen your heart and muscles, burn calories, help control your appetite, provide better sleep at night, boost your mood through the release of endorphins, and more.

As with many exercises, cardio should be done in a series of stages. First, a warm-up stage where you do a low-intensity cardio exercise to help get your cardiovascular system ready. Next, you want to begin the actual high-intensity cardio exercise. This can be done for as long as you’d like, but it is typically recommended to do 30-minutes of cardio per day. Of course, if you only have your work break to exercise and still want to have lunch, you may need to lower the number of minutes. Any amount of exercise is better than no exercise! Finally, you can begin the cool-down stage. In this phase, you will spend a few minutes performing a low-intensity exercise again to allow your heart rate and muscles a chance to return to normal.

If you’re looking to break a sweat while on break from working at home, consider trying our quick sweat at home exercises (no jumping necessary).

Fit woman in sports bra and leggings performing mountain climbers on a yoga mat

3. Sweat-Free Exercises

Doing exercises during a break from work is a great way to stay active, but it’s also a great way to get sweaty. Unfortunately, being covered in sweat at work isn’t a good look.

Fortunately, there are ways to get exercise during your break from work without producing a lot of sweat. Squeezing in a workout without needing to make time to hit the shower before you return to work can be done by following our standing sweat-free workout and our get moving without sweating workout. Following these exercises can help you achieve your fitness goals without becoming a sweaty mess.

Young woman in long sleeve shirt and leggings stretches while looking forward.

Finding time to workout during your busy workday has many benefits. Improved productivity, better sleep, reduced stress, and improved mental health and mood are just some of the results you can achieve by carving out some time to get active during your breaks at work.

If you’re looking for more ways to get up and get active throughout the day, sign up for Sworkit and have access to hundreds of workouts you can do from home or in the office to break up your workday. 

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