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Tips for Keeping Fit when you Work from Home

It can seem difficult to keep fit when you work from home. After all, you do not need to go anywhere during work hours and do not benefit from the exercise you would have carried out if you had needed to travel to work. At the same time, your environment is likely to be comfortable, and this will not encourage you to make a great deal of physical effort. There are simple changes you can make to your daily routine, however, which will help you stay in shape.

Starting the day

The time to burn calories and get your system in get up and go mode is in the morning. Consider going for a run or taking your dog for a walk before you eat breakfast. When you select food to eat first thing in the morning make sure it is healthy and nutritious, and will provide you with energy instead of making you feel sluggish and tired.

Fresh fruit and muesli, cooked porridge oats or a boiled egg will help you begin your day well, but avoid fried, full breakfasts that will slow you down as your body struggles to digest what you’ve eaten.


If you work from home, it is likely that you sit at your desk all day. Sitting still is bad for you when undertaken for long periods. Counteract this problem and feel more energized by making a point of stretching regularly. Lift your legs out straight under your desk, and hold them in this position for ten seconds at a time before returning your feet to the ground. Repeat the exercise on and off throughout the day.

Lift your shoulders up and back to help prevent your upper body feeling stiff and uncomfortable, and hold this pose for a few seconds at a time before releasing. You will also benefit from raising your arms while sitting at your desk and reaching for the sky, and while your arms are still stiff, slowly moving them back down before releasing and relaxing.


Take regular breaks for short periods when you get up before stretching in a standing position and walking. Perhaps you can run up and down the stairs a few times or carry on with stretching exercises. This will help you stay fit, as well as aiding concentration on tasks when you get back to your desk.

Ending your working day

Make a habit of going for a walk when you have finished your working day, and consider taking an exercise class a few times a week. Make the prospect of exercising more exciting, if you do not usually enjoy it, by choosing a form of exercise that suits your personality and taste. For example, if netball and squash do not appeal, maybe you would prefer swimming or yoga.

Keeping fit when you work from home may be seem tough, but once you have made an effort and adapted your lifestyle to accommodate exercise, walking, stretching and eating healthily, you will find you begin to enjoy working out.