Staying Fit Whilst Working from Home

Staying Fit Whilst Working from Home

Working from home can be a blessing, but with the increasing prevalence of remote work and desk-bound jobs, studies^[1] show the UK population is spending more time sitting down than ever before.

Here are some examples of how working from home can lead to a more sedentary lifestyle:

• Reduced commute: Without the need to travel to and from work, you eliminate the physical activity associated with walking, biking, or taking public transportation.

• Sedentary work: Many home-based jobs involve sitting at a desk for long periods, which can contribute to a sedentary lifestyle.

• Fewer opportunities for social activity: Working from home can limit social interactions, which often involve physical activity, such as going out for lunch or attending meetings.

• Increased snacking: Being at home can make it easier to graze on unhealthy snacks throughout the day.

• Lack of a dedicated workspace: If your workspace is not separate from your living area, it can be difficult to maintain a healthy work-life balance and prioritise physical activity.

Studies^[2] show this sedentary lifestyle has significant implications for our health and well-being.  

The Health Risks:

Prolonged periods of inactivity have been linked to a range of health problems, including:

• Obesity and weight gain
• Heart disease  
• Type 2 diabetes  
• Back pain
• Mental health issues

The Impact on the Population:

• Public Health Concern: The UK government has recognised the growing concern of sedentary lifestyles and has implemented initiatives to promote physical activity.  
• Economic Burden: ^[3]Sedentary behaviour is estimated to cost the NHS billions of pounds annually.  

The Need for Change:

It's crucial to incorporate physical activity into our daily routines, even if we work from home. Here are some ways to stay active while working:

1.     Incorporate Mini-Workouts Throughout the Day:

·       Take short breaks: Every hour, get up and move for a few minutes.

·       Do bodyweight exercises: Try squats, lunges, push-ups, and planks.

·       Stretch regularly: Improve flexibility and reduce muscle tension.

3. Schedule Regular Workout Sessions:

• Set a routine: Block off time on your calendar for daily workouts.
• Find a workout buddy: Having a workout partner can help you stay motivated and accountable.
• Explore online workouts: There are countless free workout videos and apps available, including those offered at AB Performance training & Coaching

4. Make Your Home Workout Environment Fun:

• Play music: Create a motivating playlist to keep you energised.
• Use workout equipment: Invest in affordable home gym equipment like dumbbells, resistance bands, or a yoga mat.
• Mix up your workouts: Try different types of workouts to avoid boredom.

5. Stay Hydrated and Fuel Your Body:

• Drink plenty of water: Dehydration can affect your energy levels and performance.
• Eat a balanced diet: Fuel your body with nutritious foods to support your workouts.

Remember, consistency is key. Even small amounts of physical activity can make a big difference in your overall health and well-being.

Why work with a Personal Trainer?

Personal training can be a valuable investment for individuals working from home who want to improve their physical health, mental well-being, and overall quality of life.

As your personal trainer, I can:

·       Provide the accountability and motivation needed to stick to a workout routine. I can help you set realistic goals and track your progress.

·       Create a customised workout plan that fits your individual needs, fitness level, and goals. This can help you get the most out of your workouts and avoid injuries.

·       Ensure that you are performing exercises with proper form to maximise results and prevent injuries.

·       Introduce you to new and exciting workouts to keep you motivated and engaged.

·       I can also provide guidance on nutrition and help you create a healthy meal plan to support your fitness goals.

Exercise is a great way to reduce stress and improve mental health. So, if you have found yourself leading a more sedentary lifestyle and you want to improve your fitness, get in touch!

^[1] https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-15167-z#:~:text=Participants%20that%20were%20working%20from,%3D%203.12%3B%2095%25CI%3A

^[2] https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health#:~:text=Sedentary%20behavior%20can%20also%20increase,disease%20or%20other%20medical%20problems.

^[3]https://pubmed.ncbi.nlm.nih.gov/30910857/#:~:text=Results%3A%20The%20total%20NHS%20costs,expenditure%20on%20CVD%20(£424

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