How to Stay Active When Working from Home

Start Your Day with Movement

Begin your day with a short session of:

Stretching to loosen tight muscles

A 10–20 minute walk, yoga, or bodyweight exercises (like squats, lunges, and push-ups)

Dynamic warm-up (e.g., arm circles, leg swings, jumping jacks)

? 2. Use the Pomodoro Technique + Movement

Work in focused 25-minute intervals followed by 5-minute movement breaks:

Do a quick stretch

Walk around the room

Perform a set of squats or calf raises

Refill your water bottle or do a lap around your home

?? 3. Create an Active Workstation

Alternate between sitting and standing:

Use a standing desk or stack books under your laptop

Try a balance board or anti-fatigue mat to stay engaged while standing

Sit on a stability ball for core activation

?? 4. Stand or Walk During Calls

Use phone or video calls as a cue to stand or pace

If you’re brainstorming or having casual meetings, walk around your room

????? 5. Incorporate Desk Stretches

Every hour, take a few minutes to stretch:

Neck rolls

Shoulder shrugs

Seated spinal twist

Wrist and finger stretches

Hamstring and calf stretches while seated or standing

????? 6. Schedule a Workout Break

Treat workouts like meetings—block time in your calendar:

30-minute lunchtime walk or jog

Online fitness classes (yoga, Pilates, HIIT)

Bodyweight circuits: squats, planks, jumping jacks, mountain climbers

?? 7. Use Reminders or Activity Apps

Set timer reminders to move every 30–60 minutes

Use apps like Stretchly, Stand Up!, or Google Fit

Track steps with a pedometer or smartwatch and aim for at least 6,000–10,000 steps/day

?? 8. Stay Mentally Engaged

Mental activity helps maintain physical alertness:

Practice deep breathing or mindful meditation during breaks

Engage in creative hobbies (gardening, dancing, cooking, etc.)

?? 9. Take Advantage of Outdoor Time

Get fresh air with short outdoor walks

Take your laptop outside for light work or brainstorming

Spend breaks in sunlight to regulate circadian rhythm and mood

?? 10. Set Up Your Space for Movement

Keep resistance bands, yoga mats, or small weights nearby

Design your space to encourage movement (e.g., printer in another room)