Having a job that requires you to commute every day is a pain, however, it forces you to leave the house and many times, that is half the battle when it comes to adding a fitness element to your daily routine. It's simple enough to go to the gym either on the way to or from the office.
Staying in shape is a bit more challenging for the stay at home worker. It's counter-intuitive but it is indeed true. If you put in long hours at your desk and you need to take care of chores and kids as well, you have to find ways to stay in shape at home.
Here are some tips to help you stay lean and healthy so you can continue being a productive home worker:
Do a morning workout
Doing a short workout session before eating breakfast has a number of advantages:
- You increase your energy which will help you stay focused on your work and be more productive.
- You give yourself a short metabolism hike, which is great for weight loss or weight maintenance.
- Getting some exercise done early in the day means that, regardless of the various surprises your day has in store for you, you won’t miss out on your workout.
Make it as easy as possible to do home workouts. Get some affordable fitness equipment that you can use during your work day.
Some of the possible options include:
- Dumbbells or kettlebells to do strength exercises like curls, swings, presses, and lifts.
- A jump rope to do a little cardio and to take the stiffness out of your body after sitting at your desk for too long.
- A stability ball to do abdominal exercises such as crunches.
- A buso ball for more stomach exercises and to work on your core.
- A yoga mat for stretching.
Schedule Your Workouts
Working at home involves a lot of freedom. To make sure you workout, you need to take away some of that freedom and make time, in advance, for exercising. You need to have a workout schedule with time set aside for your training sessions.
Once you schedule your workouts, the chance of you missing it decreases dramatically.
Your home is often full of distractions: the phone ringing, your kids yelling at each other, etc. You need to avoid these distractions and make sure that you can do your workouts without
Place your phone on silent mode, get your spouse to keep your kids occupied, don’t check your email between sets.
Take Mini-Workout Breaks
If you spend your day sitting at a desk, you need to take a break every hour or so to stretch your muscles and back. Why not use those breaks to do mini-workouts?
A mini-workout is a 5-10 minute long exercise session. All you need to do is to pick a few exercises, put them in a circuit and do this circuit 2-3 times.
For instance, here’s a good circuit:
- 15 squats.
- 20 push ups
- 15 single handed back rows with a dumbbell.
- 15 forward lunges with bicep curls.
All in all, it doesn’t require a lot of time to get in shape. You just need to turn exercise into a regular habit.
What sort of workouts do you do at home? What equipment do you use? Got any more tips to share? I’d love to read your thoughts in the comments below.
|Written on 11/19/2011 by Jonathan Dunsky. Jonathan writes a blog, World of Diets, about increasing fitness, losing weight, and improving your health. Get the RSS here. He lost over 30 pounds 12 years ago and has kept then off ever since.|