Staying Active While Working from Home: Easy Movements for Busy Individuals

Happy Day, My Friends!

Last week, we talked about simple movements for high-achieving individuals to incorporate into their daily routine while commuting to work. This week, let’s focus on staying active for those of you working from home.

Let’s be honest with ourselves: how many times did we declare—back when we commuted—that if we could just work from home, we’d use that extra 1 to 2 hours for self-care? We promised to take care of our bodies, nurture our mental health, and invest in personal growth. Come on, be honest!

Now, some of us have that privilege—to work from home fully or partially during the week—but we aren’t taking advantage of it. Instead, we often stay up late watching TV, scrolling through social media, or sleeping in, rather than using that time as we initially intended.

We also have to admit that the convenience of remote work can sometimes lead to extended periods of sitting, which can affect both our physical health and mental clarity. But here’s the good news: by incorporating a few simple strategies, you can bring more movement into your work-from-home routine and make the most of the day.

1. Start Your Day Right

Begin your workday with a "morning movement routine." This helps transition your mind into work mode while energizing your body. Consider:

• A brisk 10-minute walk around your neighborhood to simulate a "fake commute"

• A quick yoga session or stretching routine to loosen your muscles

• Dancing to your favorite upbeat song to boost your mood

These activities help create a boundary between home and work, setting a positive tone for the day ahead.

2. Set Movement Reminders

Our bodies need regular movement to stay healthy and focused. Use your smartphone or computer to set hourly reminders to get up and move:

• Stand up and do a quick stretch

• Walk a lap around your home

• Do 10 jumping jacks or squats to get your heart pumping

These micro-breaks can boost circulation and re-energize your focus, making a noticeable difference in productivity.

3. Incorporate Active Sitting

Even while seated, there are ways to keep your body engaged:

• Use a balance ball chair for part of your day to strengthen your core

• Try an under-desk bike or elliptical to keep your legs active

• Practice seated leg lifts or ankle rotations during calls to improve circulation

These small efforts add up and help combat the negative effects of prolonged sitting.

4. Utilize Standing Options

Alternating between sitting and standing throughout your day is key to staying active:

• Invest in a standing desk or a laptop stand to create a more dynamic workspace

• Take phone calls while standing or pacing to increase your movement

• Do some tasks, like reading reports, while standing at a kitchen counter

Standing more often can improve posture, reduce tension, and enhance energy levels.

5. Movement-Based Brainstorming

Physical activity is great for creative thinking. When you need to problem-solve or generate ideas:

• Take a "walking meeting" with yourself around your home or garden

• Use a whiteboard or large paper on the wall and stand while brainstorming to get your ideas flowing

• Pace while thinking—many of the best ideas come when we're on the move!

Movement helps spark creativity, so use it to your advantage when tackling challenging tasks.

6. Hydration-Motivated Movement

Staying hydrated is essential, and you can use it as an opportunity to move:

• Keep your water bottle in another room so you need to walk to refill it

• Do a quick stretch every time you take a sip to keep your body loose

• Challenge yourself to do 5 squats before each refill for an added boost

Linking hydration to movement will keep you active throughout the day and ensure you're getting enough water.

7. End-of-Day Ritual

Conclude your workday with movement to transition from work mode to personal time:

• Take a short walk to "commute home" and unwind

• Do some light stretching to release any tension from sitting

• Engage in a brief workout session to boost your mood for the evening

These end-of-day rituals create a clear boundary between work and relaxation, setting you up for a more restful evening.

As a high achiever, it's crucial to maintain your physical well-being to support your mental acuity and productivity. By incorporating these small movements throughout your day (micro-breaks), you're investing in your overall performance and longevity.

Start with just one or two of these suggestions, and gradually build more movement into your routine. Remember, every step counts, no matter how small.

Which of these movements will you try today? Commit to making movement a priority—you'll feel the difference, and your body and mind will thank you for it!

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With Unconditional Love,

Coach Edna

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