Being at home all day every day is our new way of life. We are usually in and out of our home many times a day rushing to work, school, workout classes, errands. This upheaval of our usual routine feels a bit chaotic and creates uncertainty when we knew how to go about our day. Staying active in this time of chaos is something that can help soothe our souls so we’ve compiled a list of ways to continue to move your body so you can stay healthy while spending more time at home. From joining an online yoga class to holding a plank between meetings, these tips will help you fit movement and exercise into your day. And an added bonus to this movement is the release of endorphins which in turn make you happy.
- Put on workout clothes when you wake up.
- Set alarms to stand up and stretch.
- Join an online yoga class.
- Have a dance party.
- Use household items as weights.
- Start the day with 3 sets of 10 push-ups, 10 squats, 30 bicycle crunches, and a minute plank hold
- Use an at-home spin bike.
- Try fitness apps like – Blogilates, MyFitnessPal, Nike Training Club, Peloton, Strava, Sworkit, Daily Yoga, Endomondo, Sweat to name a few.
- Walk around your house or bloc during meetings.
- Try a workout video with your kids.
- Take calls standing up.
- Play yard games.
- Create a nature scavenger hunt with your kids.
- Schedule an hour block to go for a hike or a run outside.
Whatever you do make sure you move throughout the day.
How is everyone doing? We just wanted to check in on our wonderful community. None of us could have mentally prepared for what has happened in the past couple of months. Our lives have been upended in so many ways, disrupting our routines, habits, work, school, everything. We are all just doing our best right now while living through these uncertain times.
Now that most of us are sequestered at home, work from home can come with unique challenges. Especially if you’re not used to it, it can be tough to channel the same level of focus that you might have in an office setting. And when you’re suddenly away from the rest of your team, a lack of collaboration and connection can be difficult to navigate.
WE WANTED TO SHARE SOME OF OUR FAVORITE WORK FROM HOME TIPS THAT MIGHT HELP YOU STAY FOCUSED AND RELAXED:
COMMIT TO PRACTICING DAILY SELF-CARE RITUALS. START EACH REMOTE WORKDAY WITH:
- Mindfulness – try meditating for 5 minutes a day.
- Movement – stretch, run, 15-minute workout to get the blood flowing, your favorite online yoga class.
- Gratitude – write down one thing you’re grateful for today, whether it’s the chance to spend more time with family, the extra time saved from a commute, or the familiar view out your window.
KEEP UP YOUR “GOING TO THE OFFICE” ROUTINE
Treat each day like you are going into the office, which could mean getting up early to make time for self-care, have a leisurely walk with your dog, coffee on the patio, or a quick workout. Before sitting down to work, shower, get dressed, put on makeup, etc — just as if you were going to the office if that helps with keeping with a routine
Sometimes the biggest distraction is when the space around you feels a bit messy.
CHANGE OUT OF YOUR SLEEP PAJAMAS
… and into another outfit that could also be your work sweats.
IF YOU CAN, ESTABLISH A DESIGNATED WORK AREA.
MOVE YOUR DESK NEXT TO THE WINDOW
TAKE 5 MINUTES TO CREATE A DAILY SCHEDULE FOR YOU AND ANYONE ELSE STAYING HOME AND PUT IT WHERE EVERYONE CAN SEE IT.
Establishing successful new routines, when we can’t keep our old ones is key. In a moment of anxiety or upset, turning to a ritual or routine is more effective in reducing anxiety than simply trying to calm down.
GIVE YOURSELF CLARITY AND STRUCTURE BY MAKING A LIST OF THE TOP THREE THINGS YOU WANT TO ACCOMPLISH THAT DAY.
SET SOME GROUND RULES WITH YOUR PARTNER FOR WORKING FROM HOME.
CREATE HEALTHY BOUNDARIES
Together with your kids come up with a rule to help them understand when you’re available.
TO STAY FOCUSED – CLOSE OUT OF NON-WORK-RELATED TABS, TAKE SOCIAL MEDIA APPS OFF YOUR PHONE, AND DISABLE ALERTS.
ASSIGN TIMESLOTS TO YOUR TASKS
It can be helpful to assign blocks of time in 45-minute chunks to your tasks.
NOTIFY YOUR TEAM ABOUT YOUR PRIORITIES.
TURN AN EMAIL INTO A PHONE CALL
An unexpected way to improve productivity is by picking up the phone instead of going back and forth on email. Plus, there are other bonuses: human connection.
EAT YOUR MEALS IN A DIFFERENT ROOM.
STEP OUTSIDE TO RESET
Get some fresh air!
TAKE A REAL LUNCH BREAK.
INCORPORATE BURSTS OF MOVEMENT
Bust out 10 pushups, walk around your house, take your dog out for a quick play session, do some yoga, or take on a household chore.
TAKE LITTLE MICRO-BREAKS
Reward yourself for completing your hardest work tasks or after a long working sprint.
SWITCH UP YOUR WORKING SPACE WHEN YOU GET BORED.
MAKE A POINT OF LOGGING OFF FROM YOUR REMOTE WORKDAY AT THE SAME TIME YOU WOULD TYPICALLY LEAVE THE OFFICE.
It’s important to build in time at night to rest and recharge.