Small ways to add activity into your worklife routine

When working hard from home we can easily forget to look after our mind and body. Read our list of tips that will help you to add activity into your work life from the comfort of your own home. 

A young woman in fitness gear runs up the stairs inside a building

 Set your work-station on a high counter or table so you can stand while working. Prolonged standing burns more calories than sitting.

If you live or work in high-rise office or flat, opt for the stairs wherever and whenever possible, instead of the lift. 

Walk around while on the phone, or on video calls with work colleagues or family.

Every time you go up or down the stairs, take two laps, just because you can.

Schedule your planned workouts in advance. Even just 10 minutes at a time 2-3 times a day really adds up.

Make a rule to take a lap around the house every time you do a certain activity, such as using the restroom, refill your water or coffee, send an email, etc. 

Sneak in a few exercises in the kitchen as you wait for your food to cook. This could be as simple as a few gentle stretches to stretch out your back/shoulders after sitting or something a little more up tempo – reps of 10 squats/lunges/push-ups.

Take a lap or run up and down the stairs three times during every commercial break when watching TV.

You could start off the day in sports gear, that way you are ready to fit exercise into the day. 

Woman doing yoga in her living room while a large dog stands nearby
A man sitting at his home work desk pauses to stretch, with his left arm behind his back

Stand up and take a brief stretch break away from your workstation every 30 mins or so.

Perform heel raises while washing the dishes, or waiting for the kettle to boil.

You could try using an exercise ball instead of a chair, great for core strength.

Begin and end your day with some stretches. Try this 15 min morning full body stretch yoga routine by Sarah Beth. Or Yoga with Adriene’s 20 min bedtime yoga practice.

Keep your phone in another room so that you get some steps in going to check your messages.

Try standing/walking meetings and recommend to your colleagues for less formal ones, at least.