Work(out) From Home: Keeping a Healthy Mind and Body

It is easy to slack off in the comfort of your own home, due to the lack of social stimulation that an office provides and of course, the temptation of a comfortable bed. Wondering how you can stay active then? Here are 6 tips and techniques to stay energized and keep focused!

Work(out) From Home: Keeping a Healthy Mind and Body


1. Plan out your agenda for the whole day

Set aside some time in the morning to figure out what you want to accomplish by the end of the day. This is a great work from home routine, as it keeps your mind focused and prevents slacking off by being accountable to tasks at hand. This schedule should outline every assignment you’re planning on doing – from work assignments, to workouts, and breaks in between.

2. Keep a fixed routine

Plan and cultivate regular rituals while working from home. For example, you could try waking up and planning your day at the same time every morning. Or you could also start your day with a morning workout, followed by a healthy breakfast. Throughout the work day, It is best to plan fixed break intervals, in which you can refresh your mind with activities like playing darts or doing yoga stretches.

3. Stay fit with exercise

Working from home does not mean you have to let your exercise routine slip! Try investing in home workout products, such as resistance bands, exercise mats, pull-up bars, and weights to use during workout breaks. If you don’t have exercise equipment at home, there are many forms of exercise you can do without leaving the house too, such as yoga, squats, and HIIT workouts. Ensure to do these exercises for a minimum of 30 minutes per session, three times a week.

4. Move away from your desk for food

As we all know, it's super easy to get carried away with work and end up sitting at the desk for the entire day – even during mealtimes. Therefore, being mindful about this and investing time in the simple act of leaving your workspace to go to your dining room is beneficial, as it forces you to get up and walk around more.

5. Practice in-chair stretching

Sitting at your desk for prolonged periods can cause the muscles in your neck and back to become stiff, and affect your hamstrings, calf muscles and hip muscles as well. Long hours at the desk can also result in strain on the lumbar spine, causing back pain. Tackle this by investing in a chair with ample arm rest, back-rest and cushioning. Remember to delegate pockets of time in your day to stretch your hamstrings, triceps and spine to provide relief to your body too.


6. Don't make work a constant 24/7 thing

It’s easy to lose track of time while working at home – after all, there are no colleagues around to remind you that the work day is over! As such, make sure you establish clear boundaries for a finish time every day. After that, invest all your energy into spending time with your loved ones.

Shop fitness gear to stay healthy at home

Shop Now

Explore Our Playbook