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I started writing this post a couple of months before I published it. In the midst of writing the post, I realized that I was actually going against my own advice. In the past several months, I had gone from being quite active (regularly working out) to almost sedentary. Even though I knew how to stay healthy while working from home, I felt pretty fake writing about it.
After going to the doctor for completely unrelated reasons, I found out that my health was in worse shape than I ever imagined. My doctor was even surprised by my results because I looked just fine! I won’t go into any specific details, but it was a complete wake-up call. I am now completely overhauling my health, and finally implementing what I knew I should be doing, but wasn’t necessarily following my own suggestions. Your health is so important, make sure you take care of it!
It can be really difficult to stay healthy while working from home. Most work from home jobs entail sitting on your butt all day, and we all know that isn’t good for us. It’s easy to get stuck in a rut of sitting all day working, hanging out with the family for a little while, and then sitting again for some TV later in the evening. Obviously, this isn’t a healthy lifestyle. So what can you do to stay healthy while working from home? Here are 7 simple steps to stay healthy and fit while you work at home. These tips are also great for anyone who works a regular office job out of the home.
1. Wear a Fitbit
This is a such a simple thing to do, but wearing a Fitbit is great motivation to move more. If you have friends with a Fitbit, you can even “compete” to see who gets the most steps. I bought my Fitbit almost two years ago and I wear it every day. I currently have a Fitbit Alta, and my husband has the Surge, we love both of them.
The act of wearing a Fitbit itself won’t make you more fit, but there is something about the challenge that makes you want to exercise more. You can also set goals in the app for steps, active time, etc.
Bonus: You can earn money by simply using your Fitbit with Achievemint. You can earn a $10 reward for every 10,000 points, and I’ve earned several rewards already.
2. Track what you eat
It’s a giant pain in the butt, but tracking what you eat is the #1 way to get your eating on track. Chances are, you may be eating too much and not realizing it. I do that all the time. I recommend using an app like MyFitnessPal (it’s free!) and tracking your food intake for a couple of days. Just eat like you normally would, and put everything in. Then go back and look at it. You might be shocked at the number of calories that you’re consuming without realizing it.
Make sure to actually eat the way you normally would to get an accurate idea. Once you have an idea of what’s going on, you can actually something about it. The best way to start is to eat as many whole foods as possible. It’s amazing how real food actually makes you feel full, it’s almost an instant change.
3. Schedule your day
On my Day Tracker printable, I have a space for fitness goals for the day. It can be something simple like 30 minutes of exercise, 10,000 steps, or doing 20 minutes of yoga. Also, schedule in little bursts of exercise. Do calf raises while you brush your teeth, jump up and do 20 squats every hour, etc.
I remember reading an article about someone who lost hundreds of pounds. She started by clapping her hands because that’s all she could do. Obviously, this is an extreme example, but it’s meant to show that you have to start somewhere. If you’re out of shape, going to the gym for an hour 6 times a week would be a crazy way to get started. Depending on your schedule, it might not even be possible! Taking small steps, one at a time is the best way to start a healthy journey.
4. Switch to water
You’ve heard it a million times, but it’s worth mentioning over and over. Switching to water is a great way to reduce your calorie intake, flush out toxins, improve your skin, “regulate” you (sorry) and the list goes on. I found that a good water bottle was the key to upping my water intake. I looked at the Hyrdoflask for almost a year before finally buying one. It was expensive, but I love it. It keeps water cold all day, and even into the next day if you don’t drink it all (but you should.) My husband loved it so much that he pretty much stole mine for work, and I had to buy a second.
5. Consider a standing desk
If a brand new desk is out of the question, you can always buy a product like this one that will elevate your computer that sits on top of your current desk. I have a desk that converts from sitting to standing. I really like it because I hate to sit, but I like having the option.
A stability ball chair is a good option to keep your core engaged if you don’t want to stand all day. If I had to do things over, I’d probably buy one of these chairs.
I recently started reading books on the treadmill. Obviously, I am not running, but it’s been a great way for me to read while adding a little extra fitness to my day. I currently have a Join Amazon Kindle Unlimited subscription, which I absolutely love. The best part of the subscription and that there are a lot of business and blogging books available. I’ve already read several, and have more on my reading list.
Another fairly obvious option is using audiobooks. You can listen to audiobooks while running, working out at the gym, waiting in the car line at school, etc. I like to actually read, and I don’t like paying for multiple subscriptions, so I haven’t tried this yet. If you aren’t much of a reader, or just don’t have the time, you can get a free 30 day Audible trial with two free here. Another option that I’ve previously used at the gym or while going on walks is listening to Podcasts. There are lots of business and blogging podcasts out there. One of my favorites is the ProBlogger podcast.
7. Work out with your kids
You probably chose to work at home because you wanted to spend more time with your kids. If you feel guilty about taking time away from your kids to exercise (especially if you work during the day while they’re at school) you can always exercise with them. Not only is exercising with your kids a great way to spend time together, it’s also fun! My kids love dancing games on the Xbox One. They also enjoy doing yoga and my daughter loves Blogilates workouts.
I hope that these tips on how to stay healthy while working from home help you. Remember that your health is so important! You need to take care of your health and yourself if you’re going to take care of other people. Do you have any tips to share on how to stay healthy while working from home? I’d love to hear about them in the comments! Make sure to use those share buttons and share this post with another work-at-home mom in your life.