Getting started; supporting homeworkers to stay active

In these ever-changing times with most people working from home, it’s essential to keep moving for our physical and mental wellbeing.

Whilst working from home can have its benefits there can also be potential problems too. With most of us spending long periods of the day sitting at a computer or on the phone this can lead to a sedentary and unhealthy lifestyle.

But this doesn’t have to be the case. We’ve compiled these top tips to help you and your team stay active whilst still getting work done at home.

Take regular breaks

Whilst there is no legal guidance about how long and how often breaks should be, sitting at a desk all day isn’t good for your health. It’s easy to take a quick coffee break when you are in the office but working from home can make people feel guilty about taking breaks.

Taking short breaks often can be more beneficial than longer ones less often. Make sure you try to make the break as efficient as possible. Use the time to get a drink, do some stretching, change your posture or climb the stairs a few times. You could also set yourself a target to walk a fixed number of steps around your home or garden. Blocking out time in your day can also be a good way to remember to take regular breaks! There are also lots of apps you can use to provide timely reminders too.

Stand up to take a phone call

Sitting all day increases your risk of chronic health problems and can also be bad for your mental health. As humans, we are built to stand upright so finding ways in your day to do this more has many health benefits. 

Standing up every time you make or answer a call is one of them. Plus if you also get up and move around your home you’ll be adding to your daily energy expenditure. You could also add walking conference calls to your routine while taking a stroll outside. Moving increases your blood flow and it’s great for your mobility and flexibility plus your back will thank you for it too.

Schedule time to be active

Try and stick to a routine throughout the week that allows time for you to be active. Whether that’s an early morning walk around where you live, a lunch-time stretching session or setting a target to climb the stairs so many times after work. Building activity into your daily routine will create good habits and have many benefits for your health and wellbeing.

Take an online class

There are lots of digital platforms and apps that offer on-demand content for people of all ages and differing abilities. Many offer free access or extended trials so you can test them out first. They are a great way to add regular activity to your day and you can start off slowly and build up your activity levels. Plus if you’re doing them in the comfort of your own home you can take it at your own pace.

Clean the house

Exercise doesn’t always have to look like exercise. Cleaning your home increases your heart rate and burns calories. 30 minutes of vigorous housework can give you the same benefit as a walk. Plus if you’re working from home you’ll want to keep the place tidy so 30 minutes at the end of the day will help you keep on top of things. Mix it up with different chores each day to add variety.

If you’re working from home and social distancing, it’s important to make sure you still find the time to leave your house. 

Boosting your immune system by keeping healthy and active is an essential way to help the fight against Covid-19. Throughout South Tees, we’re lucky to have lots of green open spaces and easy access to the coast. If you’d like to explore the local area head over to our social platforms to find out more about places to explore.

We’d love to hear how you are keeping activity whilst working at home so tag us using the hashtag #youvegotthis and share your tips.

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