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If You Can Work From Home, You Can Workout From Home

In the Physical Activity Guidelines for Americans published by the Centers for Disease Control and Prevention (CDC), it states that adults from ages 18 to 64 need between 150 and 300 minutes (between 2.5 and 5 hours) of moderate-intensity aerobic physical activity each week. This translates to roughly 30 minutes a day, 5 days a week, meaning it’s not all that difficult or time-consuming to reach these goals and get into the habit of exercising.

Brian Secemsky, MD, explains that “even exercising 15 minutes a day has been demonstrated to benefit the heart and increase life expectancy compared to living a sedentary lifestyle.” The thought of exercising on a regular basis can seem daunting, but it can be less so when you put it in your own terms. We know the importance of finding an exercise routine that is easy to incorporate into your daily life, and of creating a personal fitness plan that is tangible. More often than not the motivation for working out is slim to nonexistent, especially without a fancy gym membership and the judgmental stares from your fellow gym rats. This, however, can be a blessing in disguise.

Entrepreneur Magazine states that “mingling work and fitness can boost productivity, aid collaboration and improve moods.” So when working from your home office, you can and should schedule an at-home fitness regimen. The hours are flexible, available and convenient, the setting is private, comfortable and clean, and you’ll save a bundle of money. The at-home workout eliminates the ego from the equation, which can be oftentimes extremely helpful where self-motivation is required.

The CDC reported that “more than half of adults do not reach the minimum recommended level of physical activity to see benefits to their health.” When you’re sick, you schedule a doctor’s appointment and you go. Schedule those 30 minutes like an appointment and treat it with the same respect and attention that you would a visit to the doctor. Stick to your schedule, and eventually you will have formed a habit that will be harder to break than to not. Working from home is full of possibility, so take advantage and get moving.

Though equipment can be pricey, mats and weights are both affordable and don’t take up much space. If your home office is barely 500 square feet, you can still run through yoga poses with just a mat and your bare feet. Just 30 minutes of only what you feel comfortable with — it’s almost inexcusable. To make it easy, here’s a portion of the American Council on Exercise’s extensive list of exercises that can be done from home:

1) supermans

2) leg lifts

3) every possible version of a push-up

4) any and every alteration of sit-ups and crunches

5) planks

6) squats

7) lunges

8) glute bridges

9) yoga poses and stretches

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