Building Healthy Habits and Motivation
Introduction
Staying consistent with exercise while working from home can be tricky, but building habits around movement can make it easier. In this post, we’ll cover more ways to incorporate physical activity into your day and stay motivated.
1. Use Cues to Trigger Movement
Setting specific cues can remind you to move. For example, use the start of every meeting as a cue to do 10 jumping jacks or a few shoulder stretches. I set a timer on busy days to remind me to do calf raises or squats every hour—small actions that build up over time.
2. Create a Mini Gym Space
Setting up a designated workout area at home can motivate you to move. Even if it’s a yoga mat and a couple of weights by your desk, having your equipment visible acts as a reminder.
Example from My Setup
I keep my dumbbells and resistance bands close to my workspace, making it easy to sneak in exercises like dumbbell deadlifts or hammer curls during breaks. This approach not only saves time but keeps fitness top of mind.
3. Balance Active Breaks with Desk Exercises
Being seated for long hours can lead to stiffness and lower energy. Breaking up your day with desk stretches, and strength exercises helps keep you refreshed.
Desk Exercises to Try
- Chair Squats: Every time you get up, do a quick set of squats.
- Desk Push-Ups: Stand up and do push-ups against your desk for upper body engagement.
I often do side-lying exercises or front raises using resistance bands to target my shoulders without needing to leave my desk. These moves are quick but effective.
4. Stay Consistent with a Weekly Routine
A consistent routine is key to progress. For instance, I’ve structured my week with a focus on specific muscle groups, like chest on Monday and legs on Wednesday. This approach helps me stay committed while working from home.
Sample Weekly Routine
- Monday: Chest & Biceps
- Tuesday: Back, Shoulders
- Wednesday: Legs and Glutes
I keep this routine to about 40 minutes each day, ensuring I get a balanced workout that fits into a busy schedule.
5. Use Equipment to Mix Things Up
Working from home means you’re not tied to gym equipment, but adding small items like resistance bands, a stability ball, or light dumbbells can enhance your workouts without taking up much space. Here’s how I use them:
- Resistance Bands: Perfect for strengthening exercises like lateral raises or hip abductions.
- Stability Ball: Sitting on a stability ball instead of a chair engages your core and promotes good posture.
Conclusion
Staying active at home doesn’t require big changes or hours at the gym. By incorporating small, frequent movements, you can make fitness a natural part of your day. Between micro-workouts, walking meetings, household chores, and a daily workout routine, there are plenty of ways to stay energized and motivated.
With creativity and commitment, you can enjoy the perks of working from home while keeping your body and mind healthy.
