While working from home during a pandemic can have its perks, it can also have its downfalls.

If you are anything like me, you are starting to become less active as the days go by. Transitioning out of the office and into the home for work, you might find yourself naturally walking less. And perhaps using the kitchen table for a work desk.

Set a reminder to move your body every hour. Walk around the house, stretch, or get a glass of water. If you don’t have to be in front of the computer during a meeting, walk around the house.

In this 12th practice on our pandemic mental health resource hub, I’ll share the benefits of exercise during a pandemic, as well as five helpful tips for staying active while working from home.

Why Exercise During a Pandemic?

Did you know 30 minutes of daily exercise can help you stay healthy?

Exercise can help you:

Boost your immune system
Prevent unwanted weight gain
Reduce stress and anxiety
Improve sleep

You can still stay active while maintaining social distancing. There is no need to stay on the couch when the weather is starting to become warmer and the sun is shining! Regular physical activity can help reduce your feelings of stress and anxiety (which many of us may be feeling in the midst of the COVID-19 pandemic).

Some gyms may not be open, but there are still ways in which you can be active in your own home. Online workouts, yoga, or body weight exercises are all great examples of how to stay active right at home.

Working from home can take a toll on our bodies unless we take work breaks. Getting up to stretch helps reduce muscle tension and joint pain. Here’s a short video with some stretches you can do in your chair!

5 Tips for Staying Active While Working from Home

There are so many things you can do to exercise during a pandemic. Here are five tips on how to keep yourself up and moving after working from home all day.

1. Schedule Your Activities

Whether it’s an early morning workout to get the juices flowing or a post-work jog on the treadmill, building exercise into your daily planner can help you stay on track.

2. Stand Up Every Hour

Being sedentary for long periods is not good for your health. Even if you are doing your normal exercise routine, get up every hour!

Set a timer on your phone or watch, and move for a minute or two every time it goes off. Take a lap around the house (or outside the house), do jumping jacks, or simply stretch.

3. Use What You Have

No fancy gym equipment in your home? No problem.

Sit-ups, push-ups, yoga, and many other types of exercise can be done with no equipment at all. Walking (or running) requires nothing more than a pair of sneakers.

And simple household items — such as a bag of sugar, cans of soup, or a bottle of laundry detergent — can be used as weights if you’re starting out with strength training.

4. Get Outside

My number-one struggle when the coronavirus pandemic began was getting outside every day. I would get in a habit of not leaving the house for days.

Getting a bit of fresh air has so many benefits for your health. It makes you feel happier and helps clear your mind. It aids digestion and strengthens your immune system. So go on a walk, or run some errands!

5. Register for Virtual Runs or Walks

If you were looking forward to training for an event this spring, it has likely been cancelled or postponed.

Stay motivated by signing up for a virtual race, which can be done anywhere. Right now there are a lot of low-cost options.

Maintain Your Physical and Mental Health with Counseling Services

Why is it important to stay active while working from home? It can improve your sleep, it can help you focus more clearly, and it gives you an excuse to get out of the house.

It’s so important to get up and move every day. Don’t let yourself get stuck in a routine of working all day and then doing housework the remainder of the night. Get out of the house and enjoy it!

Looking for more ways to improve your physical and mental health? Keep exploring our pandemic resource hub, or learn more about our counseling services. Our team of counselors in Sioux Falls is here to help with anything you’re going through.