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9 WAYS TO KEEP ACTIVE WHEN WORKING FROM HOME

In times of change, especially when many Americans are shifting to remote work, it is easy to get out of our normal routines and lose sight of our health and wellness goals. Movement is important to our overall wellbeing and adding some movement to our days can help reduce stress and keep cabin fever at bay. To help you keep moving, our team put together our top 9 tips to help you keep active and maintain your health (and sanity) while at home.

1. Plan time for daily exercise.
These days, it can feel like time gets away from us, and working out just isn’t a priority.  There are plenty of at-home exercises you can work into your schedule to help you stay fit. And, effective workouts don’t have to take hours out of your day. Studies show that a challenging, high intensity 20-minute workout, can be every bit as effective as an hour long one. Build time into your day for exercising starting with shorter, interval workouts to get you back into a routine – a small amount of time can make a big difference in your health.

2. For strength training, invest in low cost, at-home workout equipment.
Exercises that target the most muscle groups at once are a good place to start when building strength. Lunges, squats, push-ups, and planks (with or without added weights) all target multiple muscle groups and help us build muscle, fast. There are tons of inexpensive resistance band kits, kettlebells, or sets of dumbbells to help you add a little weight to your sets. A yoga mat is also a super cost-effective addition to your gear to help you stretch comfortably.

Resistance Bands
Kettlebell
Yoga mat

3. Or, use items commonly found in the home.
If you don’t have access to workout equipment, get creative! There are so many household items people have used as substitutes for dumbbells and weights.

  1. A milk jug or bottle of laundry detergent can be used as a kettlebell
  2. Canned goods for lighter weight dumbbells
  3. Plastic Water Bottles for medium weight dumbbells
  4. Paint cans for heavier weight dumbbells
  5. Packets of rice or beans, potatoes, onions, or apples to add weight to squats or lunges
  6. Books for abdominal exercises
  7. Stairs, steps and chairs can be used for cardio, aerobics, and body weight exercises

4. Try an on-demand workout.
The GoPivot platform offers a robust library of exercise content for users to access on-demand. Find our world-class workouts in your ‘Exercise’ link on the GoPivot side navigation. We have everything from yoga to cardio, weights, boxing, and recovery videos!

Many of the streaming services you already have provide loads of content. With Amazon Prime, for example, you can search through the exercise & fitness tab with Prime Video.

If you’re looking for a new app or streaming service, Forbes ranked their favorite at-home fitness platforms and apps, HERE.

We’ve also found some popular, free online resources in a variety of workout styles to help you get started!
Yoga with Adriene
HIIT Workouts
Strength Training, Weight Lifting, and Cardio

5. Take a walk to break up the day.
Sounds easy, but a brisk walk can burn hundreds of calories and adds the benefit of fresh air to clear your mind and improve your mood.  Not to mention, your dogs will love it! Try setting a quicker pace and switching up your routes.  For a little more intensity, incorporate some neighborhood hills to get your heart rate up and increase the health benefits.

6. Spend time at a standing work-station.
Try standing at your desk instead of sitting all day.  Standing gets the blood flowing to your muscles and joints and can improve your energy levels and mood.  New studies show it can even reduce weight gain and lower your risk of heart disease.  If you don’t have a standing desk, you can use a countertop, or create a tower of books or other household items to raise your laptop or computer to a comfortable standing height.  Try to break up your day by standing at least once an hour.

7. Stretch it out! (Free Resource: 6 Stretches to Keep You Moving at Home)
Stretching is just as important as the work out itself.  Not only does it help prevent injury, but it’s great for your joints and releasing tension in your muscles.  You can use our stretching guide to get started. Yoga is also a great, active way of stretching and is especially beneficial for increasing circulation. Through active breathing and deliberate poses, yoga builds strength while improving respiration, flexibility, and balance.

8. Find a remote wellness accountability partner.
Times like these can feel isolating and lonely. Think of a friend who’d like to be your remote wellness accountability partner – someone you can work out with virtually. This way you’ll get some face to face interaction and can challenge each other to meet your steps and exercise goals. You could also use the same streaming platforms and set a time to do the workouts together. For some streaming platforms and online workout videos, refer back to our on-demand workout ideas above.

9. Put it all together – map out your workday movement schedule.
Plan movement in your day just as you would a meeting! Create reminders on your calendar to help you complete these simple activities.

Daily workout – try to squeeze it in during the time of day where you have the most energy.
Stand up and stretch every 30 minutes – give your back a break.
Movement breaks every hour – walk around to get your blood flowing once an hour.
Walk Break – get outdoors for some fresh air and sunshine if you can.
Fill up your water bottle – staying hydrated is of utmost importance for your health. Fill your water bottle regularly and get some extra steps!
Grab a healthy snack – stock the fridge with fruits, veggies and whole foods to keep your energy levels up. Get some movement in while preparing your healthy snack.