How to Stay Healthy and Fit Anywhere You Work

  • May 16
How to Stay Healthy and Fit Anywhere You Work

The way we work has certainly changed over the last few years. And now, most of us have experience working from the comfort of our own homes. As remote work has become normal, we’ve also been able to adapt to a flexible work schedule that allows us more time to focus on our health and fitness goals. So, knowing how to stay healthy while working anywhere has grown as a topic of interest.

Interestingly, more than half of the respondents from a survey conducted by the Pew Research Center said working from home has made it easier for them to balance work and personal life. In addition, a study conducted by Stanford revealed that productivity increased by 13 percent in those working from home.

The proof is in the pudding: remote work has made it easier to focus on our personal lives. But, with many returning to the office, you may question whether you can keep these healthy habits you’ve adopted. To celebrate Employee Health and Fitness Day in May, here’s how you can continue to support your health and wellness. No matter where you’re working from.

1. Make Time for Exercise

Incorporating physical activity into your workday can help increase your productivity and energy throughout the day. Pack your workout shoes in your work bag or have them ready to go at the door. That way, you can get a quick sweat sesh in wherever you’re working.

Remote workers:

  • Use your lunch break to hit the gym, try a workout class, or go for a jog around your neighborhood.
  • Replace time you would have spent commuting in the morning with a workout to clear your mind — like yoga or pilates.

In-office employees:

  • Switch up your commute by biking or walking to work.
  • Utilize your office gym or use the stairs to get a workout in for a quick burn.

2. Practice Mindfulness

Distractions during the workday can sometimes make it impossible to handle the task at hand and can make it difficult to prioritize your health and wellness. That’s why making time for mindfulness during the workday is important. In fact, research from Wharton revealed that just a few minutes of mindfulness each day can help employees be more helpful and productive.

Remote workers:

  • Take a moment to practice breath work — like box breathing or the 4-7-8 technique — at your desk or away while you’re on a break.

In-office employees:

  • Find a designated quiet space where you can take a mental break to reflect and meditate before heading back to your desk.

3. Avoid Long Periods of Inactivity

Research from the Mayo Clinic found that sitting for long periods of time can be linked to different health concerns, like high blood pressure.

Remote workers:

  • Schedule five to ten-minute movement breaks throughout the day to avoid sitting for too long.
  • Get a standing desk for your home office.

In-office employees:

  • Instead of sitting in a conference room, have standing or walking meetings.
  • Invest in an under-desk treadmill or bike pedals to stay moving even while you’re working.

For more tips on how you can stay healthy and fit while working remotely, check out the infographic below.

A long chart with different steps detailing how to stay healthy

This article was written and contributed to VTR Learning by Corey Doane on behalf of adidas.

Corey Doane is a digital content creator who helps adidas create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle.

Last updated March 16, 2023