Obesity is on the rise, with an estimated 40% of the American population living with obesity; this is undoubtedly an alarming statistic. The number one reason for this obesity pandemic in America is of course diet, but exercise also plays a key role in weight loss and management.
The number one reason people say they don’t work out is that they don’t have time. Finding the time and energy to actually stick to a solid workout plan can be challenging. Still, it is crucial if you want to avoid the obesity scare.
If you work from home and are trying to find a way to stay in shape, consider these five tips and tricks to help you reach your fitness goals from the comfort of your own home.
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Find Ways to Include Movement in Your Daily Life & Activities
One idea to stay in shape while working from home is to find ways to naturally include more movement in your daily life while performing day-to-day activities. For example, do squats while waiting for an email to come through or do some wall pushups in between meetings.
You can also include your regular household chores to get in more exercise during the day. Laundry is already a daunting task, so why not challenge yourself to stay in a squat position while loading the washer or dryer or do jumping lunges in between each load?
Another great idea would be to include your kids. Let’s face it; kids have boundless energy, so use that energy as motivation for yourself and get outside and play some tag or kickball with your kids. This is not only a great way to add more exercise into your daily life, However, it also helps build a stronger relationship with your children, so it’s really a win-win.
Online Video Workouts
Another best way to stay in shape while working from home is to incorporate video workouts into your daily routine. If you have trouble sticking to an actual workout regimen, try short 20-30 minute workout videos instead. However, a study done by the University of Copenhagen showed that even just 30 minutes of light to moderate exercise a day made a huge difference in weight loss in women.
Find a video workout you like and enjoy doing, and then stick with it for a few weeks. Some great examples of video workouts that you can complete at home include:
- Pilates
- HIIT workouts
- Yoga
- Meditation/stretching
- Zumba
- Kickboxing
- Hip hop dancing routines
Video workouts are great because you can complete them at your own pace and on your own time. They can also be a fun way to include your family in your exercise routine, as they can easily join in and work out alongside you!
Purchase At-Home Fitness Equipment
If you don’t have time to go to the gym but prefer weight-bearing exercises, consider purchasing at-home fitness equipment instead. Home fitness equipment is helpful in that you don’t need to find time actually to go out to the gym, but you can still reap all of the benefits that weight training exercises provide.
Adding weight training to your exercise routine helps boost your metabolism by approximately 9%, which ultimately will help boost weight loss. For this reason, it’s also recommended for women to add strength training into their daily life. It isn’t just for men, as some may think.
Dumbbells are easy to purchase and don’t take up a lot of space; you can buy a few different weights and use them to add more resistance to your home workouts. Other at-home fitness equipment that would be beneficial include resistance bands, swiss exercise balls, kettlebells, or weighted ankle bands.
Create a Home Gym With At-Home Fitness Equipment
Small weights and portable at-home fitness equipment are great for small spaces, but what if you took it a step further and created your own home gym? A home gym is perfect for busy parents that work from home and don’t have time to go to the gym. It’s also a great motivator because setting up your own home gym the way you want it is a fun and engaging experience. Since it’s right in the comfort of your own home, you’re far more likely to use it!
You can purchase home gym equipment that fits your needs and helps you to accomplish your fitness goals, whatever they may be. For example, a treadmill is a perfect machine to purchase if you want to get your cardio in or a pilates machine to work on core strength.
Another great piece of at-home fitness equipment you can purchase would be a power rack with a pulley system. This Synergee power rack with a pulley system is a great addition to any home gym because it’s versatile and can use for various exercises. In addition, it has up to a 750-pound weight capacity and fits relatively well in small spaces.
Create a Plan and Stick With It
The most important thing you can do when trying to stay in shape while working from home is to create a plan and remain consistent. Consistency is key in weight loss, so staying organized and creating a plan will help you accomplish goals and stay on task.
If you have trouble staying consistent and holding yourself accountable, consider hiring a health coach or personal trainer. Virtual training is huge right now and can help you stay on track with your fitness goals rather than going at it alone.
If a remote trainer isn’t in the budget, you could also try utilizing a fitness journal or planner and keep track of your progress that way. Fitbit and Apple watches are another popular way to track your fitness level and calories for the day if that’s something that might work for you too. Whatever you choose to use, just be sure it works for you and will help keep you motivated to reach your goals
