To a lot of people in Australia, working from home sounds like a dream. Getting to avoid the traffic, being in your own space and taking calls directly from your couch. What they don’t realise is that you need a lot of self-discipline and creative thinking in order for you to be productive.
One of the most important things that are different when working remotely is the amount of physical activity you are getting throughout the day. You need to realise the importance of physical activity while working remotely and how you can compensate for the lack of physical activity.
Start Every Day with a Stretch
Even if you don’t have a yoga mat you can still do some quick stretches to start your day right. It doesn’t have to be anything complicated; they can be simple stretches like ones you learned in gym class. If you want to do something more advanced, you can find many different stretches online.
But why is stretching so important? Stretching will give your muscles and joints some movement before you go and sit for 8 or more hours. It is also one of the best ways to relieve aches that you get from sitting at a desk the whole day.
Do Your Exercises on A Schedule
When you are working remotely, one of the best things you can do is stick to a workout routine. It doesn’t matter if it is an early morning routine to get your blood flowing or it is a post-work workout to get all the excess energy out, it just needs to happen. You will definitely feel better after, even if it is for a few minutes.
Sneak in Extra Movement Throughout the Day
Even if you are working, look for a reason to stand up and move. For example, when you are on a call stand up and walk around. But even if you are in the middle of doing something, stand up and do a couple of jumping jacks to get your blood pumping. If you have one of those smartwatches, you can set it up to remind you every now and then to do your exercises.
Get Up Every Hour or So
Sitting down for a long period of time is not good for you. Even if you are physically active, sitting down for 8 or more every day can increase the risk of getting diabetes, high blood pressure, heart disease as well as scoliosis and many other medical conditions.
To avoid increasing your chances of developing any of those medical conditions make sure that you are getting up and moving every hour or so. But sometimes that won’t be enough and you might want to get professional help.
For all the Aussies, physio in Canberra is one of the best places you can visit to get your body back to functioning at 100 per cent. Professionals are there to help your body heal from any soreness and pain that you are getting from sitting in one position the whole day.
Use What You Have at Home
You don’t need to have any gym equipment in order to move around and be physically active. There are so many things you can do without having any of those such as sit-ups, push-ups, yoga or jumping jacks. If you want to without weights, be creative and use things such as milk gallons, bags of flour or sugar and other things like that. All you need to do is be creative.
Do Online Yoga
There is no better place to do yoga than your home and it is the best kind of exercise for people who work remotely. Luckily there are so many online yoga courses and classes that you can choose from. Like we have mentioned before, you don’t need any kind of equipment, but it is better to do your yoga classes on a soft surface where you won’t slip.
Install a Pull-up Bar
If you are someone who enjoys doing pull-ups and finds that it really helps with back and neck pains, installing a doorway pull-up bar is for you. You can easily get up and do your thing for as little as five minutes and you will feel much better. Create a schedule to get into a habit of doing pull-ups, they will help you a lot.
Do Things While You’re on A Conference Call
There is no rule that says that you need to be sitting down when you’re on a conference call. Of course, you don’t have to do anything that will cause you to break a sweat or get winded, simple arm movements or standing balances will do the job.
Take Your Pet for A Walk
If you have a pet that you can take on walks, take them for a quick stroll around the neighbourhood as a break from work. But if you have a yard you can run around with them and play for a while to get your blood pumping.
In the end, it is all up to each person to figure out a routine that will suit both their personal and work life. You will need to experiment and try different techniques in order to develop a routine that will fit your needs. Never give up and go back to unhealthy habits.