How To Maintain an Active Lifestyle While Working Remotely
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How To Maintain an Active Lifestyle While Working Remotely
Ditch the sit-a-thon! These easy fitness tips for remote workers will help you stay active, energized, and productive — without hitting the gym.
According to one source, the average remote worker commutes just 16 steps from their bed to their desk.[*] Not exactly the 10,000 steps a day dream. 😅
But remote work success stories? They tell a different tale. As Reddit user Radiant_Sun_8317 put it, “I lost 30 pounds working from home for two years. Put it all back on in nine months of being in the office.”[*]
So what’s the real deal? Does remote work make us healthier, or are we all slowly morphing into desk potatoes?
And if you love working remotely, how do you keep your body moving and your brain buzzing — without feeling like you need to clock hours at the gym?
Let’s break down the research on remote work health and productivity and discover the best (and easiest!) ways to stay active while working from home.
📊 Remote Work and Health: The Good, the Bad, and the Slouchy
Is working remotely a glow-up for your health, or is it low-key sabotaging your fitness goals? The data has mixed reviews:
✅ Working from Home Wellness Wins
Remote work can benefit your career and level up your life. It allows for:
💤 More Sleep, Less Stress. Studies show that remote workers get nearly 30 extra minutes of sleep per night compared to office workers. More rest=better focus, mood, and overall well-being.[*]
🏃♂️ More Time to Move. Remote workers also squeeze in an extra 15 minutes of exercise daily — whether that’s yoga, a quick home workout, or a midday walk to escape their screens.[*]
🧘♂️ More Self-Care Time. From exploring a new city as a digital nomad to simply stretching or meditating before diving into emails, many use their saved commute time to practice nourishing self-care tips.
🥗 Better Food Choices. With fewer fast food runs and more home-cooked meals made with real ingredients, remote workers gain the edge on their overall nutrition.
❌ Longer Sitting Time=Bigger Health Risks
Experts are sounding the alarm on the connection between obesity and remote work.
Remote workers save an average of 72 minutes a day by skipping the commute. Bad news? They give 40% of that time back to their employers.[*]
This explains why some remote workers spend nearly a quarter more time sitting than their in-office counterparts.[*]
Extended sitting isn’t just bad for your step count — it’s linked to weight gain, type 2 diabetes, high blood pressure, certain cancers, and even early death.[*]
We’re not trying to be dramatic, but… yikes.
⚖️ The Verdict? It’s All About Your WFH Routine
Remote work can be a major health win — if you build the right habits. Otherwise, your overall fitness might be looking questionable at best.
Think of it like this: remote work gives you all the ingredients for a healthy lifestyle, but if you don’t use them wisely, you’re cooking up a recipe for disaster.
So, the question is: how will you use your WFH perks?
🚀 An Active Lifestyle is a Productivity Power Move
Getting more movement in your workday isn’t just about looking good. It’s about feeling unstoppable and getting more stuff done. Health and productivity go together like peanut butter and jelly.
Staying active at home — or wherever you choose to work — supercharges your focus, energy, and overall remote work success.
Here’s why:
⚡ No More Energy Slumps
You know that mid-afternoon crash when your brain feels like mush?
Moving more throughout the day helps keep your energy levels high and steady, so you’re not relying on caffeine and sheer willpower to power through.[*]
🧠 Brainpower Boost
A healthy body=a sharper mind. Exercise increases blood flow to the brain, improving memory, problem-solving, and creativity.[*]
Perfect for tackling that next big project with main character energy.
😌 Sayonara, Stress!
Sure, remote work feels like a vacation sometimes — but stress, anxiety, and burnout still hit hard.
Movement releases endorphins and feel-good hormones (aka nature’s stress relief).[*] Less stress and anxiety correlate with better decision-making and fewer rage emails.
When you’re feeling good, you’re crushing it!
😴 Better Sleep
Regular movement regulates your sleep cycle, so you actually fall asleep sooner and rest more deeply instead of staring at the ceiling at 2 AM, questioning your life choices.[*]
So now that we’ve established why moving your body is essential in remote work for your mental health and productivity, let’s get into the how of it all.
💪 7 Health and Fitness Tips for Remote Workers
Experts say you need at least 150 minutes of moderate exercise per week — that’s just 20-ish minutes a day.[*] Totally doable, right?
These health tips for remote workers will help you stay active without it feeling like yet another item on your to-do list.
💡 Start a Healthy Work-From-Home Routine
Productivity and health are a marathon, not a sprint. The key? Consistency.
Create rituals that stick. Set a consistent wake-up time, schedule your deep-focus work and breaks, and commit to daily movement. Your habits will fuel or derail your well-being.
Wear activewear while you work. It’s comfy and psychologically primes you to sneak in extra movement or even a quick workout during breaks.
🤔 Curious about remote work dress codes? Read more here.
🌅 Make Exercise Part of Your AM Routine
Rolling out of bed straight to your laptop? Not ideal. Start your day with movement to wake up your body and mind.
Studies show that morning workouts lead to stronger decision-making and problem-solving throughout the day.[*]
You’ll also set the tone for staying active at home — a body in motion tends to stay in motion, right?
Try:
- 10-minute yoga or stretching
- A quick HIIT or bodyweight workout
- A walk or jog to get the blood flowing
You’ll find tons of free YouTube workout videos to give you that fitspo motivation, whatever your mood.
Find joy in movement. Hate running? Dance, try a sport, or take a new workout class. Exercise should feel fun, not forced.
Block it in your calendar. Schedule workouts like meetings and commit. No excuses!
🏋️♂️ Turn Your Home Office into a Mini Gym
Home office fitness is all about getting creative.
Keep equipment within reach. Stash dumbbells, resistance bands, or a yoga mat near your desk for quick movement breaks. Planks between emails? Squats during Zoom calls? Go for it! (Just remember to mute).
Upgrade your desk setup for sneaky movement. A sedentary workday doesn’t stand a chance if your setup encourages movement. Put your company wellness stipend or well-being program to good use by investing in a:
- Standing desk (or DIY it with a stack of books)
- Balance board or under-desk treadmill for low-key activity
- Stability ball instead of a chair for core engagement
👉 Check out these do’s and don’ts to setting up your dream home office!
⏳ Embrace the Power of Active Micro-Breaks
Remote work fitness doesn’t have to be intense — even a 15-minute walk or quick stretch can reset your brain and skyrocket work performance.
Set a “move it” timer. If you want to be more productive, science says you actually have to take more breaks. So every 30–60 minutes, stand up for a stretch, dance break, or a walk around your house. Think of it as a mini-quest in a video game: quick, fun, and rewarding.
Break it up. No time for a full workout? Try:
- 5 squats every time you send an email
- 10 lunges while waiting for your coffee or tea to brew
- A quick dog walk at lunch (yay for remote work pets!)
Feel zero guilt. The Green Status Effect makes remote workers feel pressured to look busy instead of taking real breaks.[*] But guess what? You’re already dominating — so step away, recharge, and come back stronger.
🚶 Take Meetings On the Move
Who says you have to take meetings sitting down?
Pop in your earbuds and pace around your house, backyard, or even a nearby park.
Walking improves mood, sparks creativity, and sharpens focus, making it an all-around win for your productivity and health.[*]
Encourage a walking culture. If you make walking meetings the norm in your remote culture, you can use this tip for audio and video calls. Send everyone a walking treadmill for their end-of-year bonus. You’ll gain happier, healthier employees.
👉 Psst! Use these tips to lead more effective virtual team meetings!
🫶 Find Your Tribe, Virtually
Like remote work, exercise is easier (and way more fun!) when you’re not alone. Here’s how to make fitness social:
Join online communities. Connect with other remote workers for motivation and support. Having someone to hold you accountable can make a huge difference.
Create team challenges. Organize a company-wide step challenge or virtual fitness class to get your coworkers moving together. A little friendly competition helps forge stronger team bonds.
Exercising with others (even virtually) doubles as a social outlet, proving remote work doesn’t have to be lonely.
🧘 Always Stretch It Out
Sitting all day is the express lane to tight hips, stiff shoulders, and a cranky back. Combat this painful trifecta with:
- Desk stretches (neck rolls, shoulder shrugs, spinal twists)
- An end-of-day standing yoga flow to reset your posture
- Foam rolling after work to loosen up and release tension
💢 Suffer from these more often than not? Take a deep dive into ergonomics for remote workers to keep moving and working pain-free.
🙌 Your Remote Work Health Journey Starts Now!
Staying active while working remotely doesn’t have to be a chore. It’s about finding what works for you and making it part of your daily routine.
By sneaking in movement throughout your day, you’ll boost your energy, stay productive, and actually feel good after work.
Time to ditch the sit-a-thon and create a remote work lifestyle that keeps you happy, healthy, and thriving!
💻✨ Looking for a remote job that fits your health and career goals? Explore the latest listings on We Work Remotely and start your next adventure!
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