“I really need to stay active, but you know... work, home, meh.”
Is this you?
Think twice. Are you really that busy or is there another sneaky reason why you’re finding it hard to stay active at home? Before we tip you off with ridiculously easy ways to feel the home turf ecstasy - and reap the health benefits - take heed of the following words.
Get your body moving!
The more you move, the more you’ll want to move. It's how you counter-attack a sedentary lifestyle - an emerging public health crisis.
A slight movement early can kindle your jubilant spirit for a full day. We swear, palm to the heart. Just one tiny body maneuver early can arouse your vigorous temper and get you to stay physically active the entire day. Moreover, it generates enough force to flip down the next domino, and the next one, and the next one…
A simple desk exercise can egg you on to pour yourself some water. Taking a walk to the water tap can prompt you to stretch. Stretching can remind you to take up on some chair yoga or even desk yoga in the afternoons. You see, it’s a domino effect from heaven and your well-being will love it.
Staying active makes you want to increase your activity level. Get it? It will boost your physical and mental health like nothing else. Now, on with the tips!
#1 Morning pajama dance
Snoozing your alarm clocks endlessly, zombie-walking to your el baño, actually hearing your bed luring you back in, bathing yourself in coffee... not a morning constitution.
Get moving early instead. Squeeze the workout in. Use the veto power, skip the coffee, and jump straight to exercise. Don't worry, not your vigorous-intensity physical activity...
#2 Social media detox (or else, penalties)
Does the phone often bait your head into a dork neck fixity? You were just doing it, weren’t you? 😂
Leave it out sometimes, the phone... Lock the doors, take a couple of deep breaths, and seal yourself into your work zone free of one screen. If you can't handle this long-distance relationship, then turn off the wi-fi for 4 or 5 hours a day. See if you feel better just a few days in.
Even better - to wean off the screen time - use your phone during walks only. Be careful though. Don't walk too far off and tell Forest Gump we said hi.
Screen detox makes keeping fit agenda feel a lot easier.
#3 “Buzz off, elevator. I’m taking the stairs!”
Say you got to mount 60 stairs to get to your front door. If you go up and down 4 times a day on average (it’s probably more), that’s 480 steps a day.
Added up, that’s 175,200 steps within a single year. It’s nearly the same distance it takes you to climb Mount Everest.
Don’t underestimate taking small steps and added physical effort. Just saying…
#4 Sit on your exercise ball
Yup, just sitting on an exercise ball helps. The yoga ball works your core and back like Wakeout works your spirit. It presses you to posture up too. Staying physically active becomes a thing you do while seated.
Sitting on an exercise ball is also not that inviting in the long haul - and we want that, right? It will force you to get up, move, or do walled move-grooves. It’s why exercise balls are becoming a cornerstone of workplace ergonomics.
#5 Couch potato or potato on wheels?
Why just sit down when you can as well pedal and burn calories? Wait, what? 😯
If you're a healthy adult and need hobbies to keep you in shape or a sluggard’s exercises to break a sweat, a stationary bike is your go-to pick.
The pedaling exercise is just the tip of the iceberg really... having a stationary bike will serve as a fitness reminder. Plus, your loved ones can go for a mile or two as well.
Watching TV and getting in moderate intensity workout- doable. Bad weather outside - sin problemas. Social distancing or distance pedaling - all from the warmth of your own home. Doing a workout and working? Well…
#6 Get a dog (not a cat, sorry)
Nothing against furry little lions! In this instance though, they won’t get you to move as much as woof-woofs.
Cats, they self-regulate. They groom themselves, go on their own, and are the epitome of laziness. Like, that will help your fitness…
Dogs, well, you need to take them out, engage in playtime, groom, walk, train, run… They are perfect health and wellness agents. No wonder why Cesar Milan ended up on the Healthy Aging Magazine cover.
#7 Engage in physical activity breaks!
It’s the only daily routine that feels as easy as slouching. Seriously. Plus, it's the way to stay healthy.
You don’t have to contemplate (thanks notifications) or rely on your willpower to engage in these exercises (not a workout). What’s more, your sunny disposition and physical and mental well-being will attest to its power. The benefits are vast and nothing short of A-M-A-Z-I-N-G - for kids, young people, adults, and seniors alike.
Best served during work, although very spicey during commercial breaks, you'll love every second of physical activity breaks.
Here are a few Wakeout-brewed exercise videos you could hop along right away.
- 36 Desk exercise weekly programme
- 10-minute workout before bed
- Lower back tension release / Lower-back stretches / Lower back warmup
- Slump slap quicky
Or simply, whenever you need a break, just stand up and do the jumping jacks, push ups, or yoga and stretching exercises. That's a nice start too.
#8 Go for a walkie-talkie
No, not the handheld thingie you used to communicate at a distance under blankets (fun indeed). This walkie-talkie - it’s a mode you turn on. Just snatch your AirPods and burst outside!
Leaving your home for the meeting is not only a way to squeeze in body activity. It's a nice way to strike a balance throughout the week and spike the happy hormones that in turn make for a productive meeting.
Zoom calls, e-meetings, video calls, phone calls - your new walking prompts. 30 minutes of reclining in your chair swapped with moderate walking activity. Genius!
#9 Walk to your errands
Strengthening the economy by regularly filling up gas? Good for you (and the economy). Remember though, dollars are not the only currency you’re spending away driving to the store to get food - your health is vanishing too.
Sometimes you don't need a workout. Get those ankles out for a walk sometimes if you want to reverse the negative effects. Your body will appreciate it. Swap big shopping tours with bi-weekly visits to your local grocery store.
Oh btw, walking outdoors is one huge tip in our rejuvenation piece. If you feel the slump kicking in - and physical activities are just not enough - maybe you want to check this one out as well!
#10 Roll up your sleeves and do chores
Working from home doesn't mean subscribing to sitting in one place and doing the same thing all day long. In fact, one of the best ways to stay active, show some love to your loved ones, and boost your health is by doing chores.
Curbing the mess around your house with a little elbow grease isn't only beneficial in the short run. It provides a ton of health benefits in the long haul. Actually, it's like exercise but with evident and immediate visual outcomes!
Doing other tasks around the house can actually act as an alternative to any other exercises that you may have skipped out on. That's a benefit! Not only does it help you to burn calories, but it also helps to improve balance in life, reduce stress levels, and stay productive.
#11 A little in-between strength training
We've all heard the benefits of getting exercise - productivity, better fitness levels, avoiding burnout, energy, and whatnot. But when we're in the middle of a work day, it seems like far too daunting a task to pull off.
That's why strength training in short bouts between scheduled work blocks can go a long way. They are an easy way to crush your daily fitness goals and fight off stress!
All you have to do is set up your work time intervals, go over to our desk-exercises listicle, and follow the recipe! Whether it's arm lifts, squats, or just yoga movements you decide on, you'll be more toned and livelier than ever.
#12 Get a good night's rest!
Overstating the importance of good sleep is inconceivable!
Yes, we understand this one might have stunned you in your seat a little. Like, yeah right, sleep and movement... what about zebras and coca-cola?
But, never mind the impression, these two are really not worlds apart.
Better sleep 👉 better mood 👉 better decision-making 👉 less TV time 👉 more willpower 👉lotsa more energy 👉 better food choices 👉 jolly week... See where we're going? It's another spiral from heaven.
BONUS! Wait, but actively
Active waiting is like waiting, minus the nerves and wasted time. Oh, and it counts as more exercise done!
Instead of contemplating daily life while waiting for water to murmur bubbles, stretch. Better yet - do your chores, groom your dog, do squats, or take 1-minute physical activity breaks. Whatever, just stay active!
Improve your sedentary habits in 7 days.
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