Staying Active While Working Remotely

Many remote workers are finding they aren’t getting enough physical activity, here are some ideas to help you stay on a healthy track.

By Julie Alvira, MD, MBA

Many 9-to-5 office workers have started working remotely during the pandemic. Remote work is not for everyone, but these workers have had to adapt to the new “normal.” This has created a number of issues to keep in mind, especially the amount of physical activity a remote worker is getting. Many remote workers are finding they aren’t getting enough physical activity, which can be detrimental to their well being.

Increased physical activity has many health benefits and also helps with focus, which is why staying active while working remotely is important to overall health. It’s good to incorporate a self-care routine that can facilitate wellness and make it easier to embrace the changes the pandemic has caused.

Before you start any task, it’s a good idea to sit and write down your goals for that day in terms of actions. However, some experts suggest it’s better to do it before bed, while others suggest the morning is best. The purpose is to write down the goals in a special goal journal for the next day. That way you wake up with the mental energy you need to start and take action.

Working remotely allows you to create a routine that works for you. We’re all different and the well being of our minds depends on each of us as individuals. Some people embrace change faster than others. For example, there are people who have morning routines that include a cup of coffee, while others need a bottle of water when they get up.

While you have the leisure of being the boss of your time, discipline is required. You don’t have to tell someone if you go out or not, take free time or not, etc., but you need to know how to control your time.

Let’s see some ideas:
Plan blocks of time
Start the day with physical exercise, even if it’s only 30 minutes. If you’re regularly active, it’s easier to stick to it. If morning hours don’t work, try getting active after lunch or early evening
If you have a pet, you can take it out for a while and come back.
Incorporate free time (a break)
Occasionally get up from your workplace (example: desk or table) and walk inside your home or run in place
Stretch important muscles that are related to sitting to avoid stiffness (example: muscles in your thigh, back, and buttocks)
Listen to music while you work (if it doesn’t make you lose focus), while you take a break, when you exercise, when you pause for stretch, or when you walk or run in place
Meditate or relax using your breath or just follow relaxation on YouTube, Calm, or do yoga
Some people prefer to be standing while working rather than sitting

On all social networks, there are free videos you can watch for instruction and motivation, if you don’t know how to do a specific type of exercise. Remember, after a long day of work, breathe and disconnect.
For more tips on lifestyle interventions, health and wellness, connect with me for coaching services at