Fit While Working From Home
By Lynn Bode
Despite what many think, working from home
takes considerable time and work. I'm sure
you've heard someone say, "She doesn't
really have a job, she just works from home."
That statement couldn't be further from the
truth! Running a home business takes more
time than a salaried position. Thus many women
feel they are too busy to take time for exercise.
When you have a never-ending to-do list, a
house that never seems to get clean and family
and/or friends who demand attention, it's
understandable that exercise can take a back
seat. But it shouldn't.
Exercise offers so many important benefits
that it should always be part of your weekly
routine. Of course, we all know that exercise
can help you stay slim and fit. But are you
aware of the other benefits of exercising?
physical activity reduces stress and can help
you sleep better - two things that are especially
beneficial to busy at-home workers and business
owners. Fitness helps keep you healthy and has
been linked to reducing the risk of some diseases
and to warding off depression. Researchers also
believe that strength training can help prevent
If that still doesn't convince you to get
moving, then keep in mind that exercise also
improves self-esteem, increases stamina and
ultimately helps you be able to do continuous
work for longer. What more could you ask for?
It all sounds great, right? But you still
don't think that you can find any time in
your hectic schedule for staying in shape.
Don't worry. There are a lot of creative ways
to fit it in. Below are some tips to help
you get started.
Schedule time for working out
When you work at home it's all too easy
to fall into the trap of working around the
clock. To help avoid this bad habit, think
of yourself as having a traditional "office
job". In most "office jobs"
when you go home for the night you leave work
behind and concentrate on personal things.
Even though going home for you may simply
be walking down the hall, you need to set
boundaries in order to find time for you.
Short Exercise Breaks
During working hours, take several 5-10
minute breaks and run up and down the stairs
(or even just walk). This will also help rejuvenate
in front of a computer can be hard on your body,
especially your posture. So, find a comfortable
place where you can occasionally stand to do
your computer work.
It's not necessary for you to find 30 continuous
minutes for working out. You'll get just as
much benefit if you break your exercise into
small chunks. Try 10 minutes before you start
work, 10 minutes at lunch and 10 minutes after
work (re-read # 1 above if you just said you
have no "after work" time).
If you don't want to spend a lot of time
in the kitchen but still want to eat healthy,
cook large portion meals on the weekend that
you can freeze. Then simply defrost and warm
for dinners during the week. This saves you
the time of having to make dinner and you
don't have to compromise calories as you would
if you instead opted for take-out.
healthy snacks available for when you need an
energy boost or simply just need something to
chew on to help you get through some tough work.
Don't forget to keep water on hand and sip some
all throughout your day.
Workout During Lunch Hour
One great advantage of working at home is
that you can exercise over your lunch hour
while never leaving your office plus you don't
have to pack your workout clothes and toiletries
to take with you to work. This saves you travel
time, which you can instead spend on grabbing
a healthy bite to eat. And, if you don't have
any face-to-face meetings scheduled, then
you don't have to worry about looking perfect
after your workout.
Invest in a Telephone Headset
If you haven't already done so, invest in
a good hands-free headset for your phone.
This is a great way to multi-task because
your hands are free to do other things while
you concentrate on your conference call. You
can even do some simple (but worthwhile) exercise
moves. Some good choices are squats, tricep
dips, lunges, wall push-ups, etc.
Buy an Exercise Stability Ball
Purchase an exercise stability ball. While
there are dozens of great toning exercises
you can do with the ball, it's also beneficial
to simply sit on it. Try sitting on it instead
of a chair for even short periods throughout
your day. This will help build your core strength
(your trunk area).
Don't forget the importance of stretching.
Take a couple of minutes every hour to stand
up and stretch your entire body.
As you can see, you can reap the benefits
of exercise with very little effort. And if
you have children, a consistent exercise routine
sets a great example. Make the decision today
to help yourself, your family and business.
Stop making excuses and get moving.
Lynn Bode is a certified trainer
and owner of WorkoutsForYou.com.
Workouts For You provides affordable online
exercise programs to help even the busiest
of women lose weight, tone-up, build muscles,
increase stamina and more. Membership includes
one-on-one personal attention and fitness
guidance. Visit: http://www.workoutsforyou.com
for a free sample workout.