Fitting in Fitness for Telecommuters
This post is inspired by my handsome, hard-working fiance, Ryan.
Telecommuting AKA working from home is becoming more and more common with many companies embracing the trend. Whether you are a full-time telecommuter or take the occasional "work from home today" day, here are some strategies to keep you as mobile as your work space.
Use your commute time for fitness. Use the time you would normally use to commute and go for a walk instead. Long commute? Head to the gym and get some lifts in.
Want to workout at home instead? Check out this 30 minute Workout by The Biggest Loser Trainer Dolvett Quince that you can do right at your desk!
Fit in 15 minutes- or less! It's safe to assume that most telecommuters are tech savvy and with countless fitness apps on the rise fitting in fitness has never been easier. There is an app for everything including "the seven minute workout", designed to strengthen and condition every muscle group in your body with little to no equipment.
Schedule "movement meetings". You schedule everything else so why not book a short exercise meeting? Invite other telecommuters to join you and challenge each other to keep moving. This is also a great team building activity and may help keep you connected to colleagues if you work remotely.
Wear it. Wearable devices are perfect for telecommuters. Track steps, activity time, standing time, floors climbed, or miles moved. Most devices even provide an alert if prolonged sitting time is detected.
Get up every 30-60 minutes. Research shows that too much sitting leads to a foggy brain, stiff body, and sluggish metabolism. Try to stand up and move around at least every hour. Set an alarm if you need to. You can even do things that you'd never do at the office- jog in place, dance, or play with your pet.
Move when you can. There are many opportunities for you to get up from your chair and move about your space. If you are on a phone conference and you do not need to reference you computer, get up and pace around while you are talking. If you have writers block pacing may even promote thoughts and ideas. You will be surprised how many steps you will take.
Breathe. Breathing is the most underrated activity we take for granted. Focusing on your breath has numerous benefits including, improved posture, increased cardio-respiratory capacity, stimulates the lymphatic system, and improves digestion. Not to mention, it makes you calmer, happier, and more energetic. Try inhaling while counting to 4, then exhaling to a count of 4. Now inhale to a count of 5 and exhale to a count of 5. Work you way up to a 7 or 8. You will destress, reset, and feel refreshed.
Take a stand. Invest in a stand up desk. Your desk, computer screen, and keyboard should be situated in a position that is ergonomically sound for your body. Many companies offer ergonomic solutions for telecommuters. Choose a desk that can adjust from a seated to standing position. Standing the entire day will put stress on you your back, knees, and feet so combining sitting with standing seems to be the best option.
Stretching Solutions. When you work with a computer or mobile device, you will likely find you neck, shoulders, upper back, and hips tighten up after prolonged periods of use. Reverse this tightness with movements that oppose your sitting position. Put your hands behind your head and squeeze your shoulder blades together, open you chest in a doorway by grabbing onto the door frame and pushing your chest forward, and open your hips with a runners lunge.
Telecommuting is a wonderfully unique working experience that comes with many benefits. Although it may require some discipline, manage your time to include physical activity and you will be stronger in mind, body, and soul.