Keep fit as you work from home: A health guide for the telecommuter.

Keep fit as you work from home: A health guide for the telecommuter.



According to a study undertaken by the T.U.C. back in 2015, there where more than four million of us Britons are working from home.  Working from home is probably the dream job for a lot of people.  Just think about all the perks.  You will never have to worry about arriving late to the office for one. And having to run for the train.  All sounds good, doesn’t it?  But as well as all the perks you have properly stumbled on some pitfalls without realising that they are work related.  In this post, I hope to help you focus on how you can keep fit as you work from home.

There are many roles that can be performed at home just as well than any other location.  With today’s advances in telecommunication technology collaborating with your clients or colleagues is more comfortable from your own home.  As a freelance logo designer and blogger, I for one. also, work from home.

Whats great about working from home?

Laptop 0n knee not how to Keep fit as you work from home.
Not how to keep fit as you work from home

Earlier on I picked up on two reasons.  Never having to worry about being late or having to run for the train (although running can be a good thing).  Being stuck in traffic queues can be a real stress for some people.

Just think about it, not everyone can just roll out of bed and begin their working in just their pyjamas,  presuming you wear pyjamas of course.   You are your own boss, you can do what you want to do and how you want to do it without no one looking over your shoulder.  Eat when you like and what you like.  You can start when you like, finish when you like.  You may not even have to leave the house if you don’t want to.

Put on the radio or T.V.  in the background as you relate on your favourite chase with your laptop on your knee. Infect.  All the things you can do at home you can still do as you are working.

And it is all just fine and dandy.  Your work is getting done, the clients are happy, and the bills money is rolling in.

At the same time your the calories are are building up quicker than you can burn them up your belly is getting bigger and those jeans won’t fit you anymore.

The problem with prolonged inactivity.

Inactivity “is as deadly as smoking,” says this article on the N.H.S. Choice website.  The Article refers to study Lee I-M, Shiroma EJ, Lobelo F, et al.  article .  That was published in the Lancet on July 18, 2012.

Along with weight gain as mention above. a  lack of physical activity can be a major contributor to all other manners of nasties including coronary heart disease, type two diabetes and some forms of cancers.

So how can you Keep fit as you work from home?

home work

Your working environment.

Many telecommuters, I included, own a laptop.  Great things they are to.  Very portable and as the name suggests you can sit with it on your lap.  Stop this practice during your working day.  Place your laptop on your desk or next best thing and sit at your desk or Kitchen table.  Use a good steady office/desk chair.  This is both good for poster and comfort.

Try and keep your main working area separate as posable from your living space as posable.  This will help you from being disrated away from your non-working time.

Get a routine.

As mentioned above you are your own boss and you don’t have anyone to tell you what to do.  The downside here is that you are going to have to rely on yourself to tell you what to do and when to do it without the benefit of the boss breathing down your neck. Take your meals and breaks away from your workstation.

Get organised.

Nothing has to be set in stone here but it is important to make sure you have a regaler daily routine.

alarm clock by bed Don’t start your working day until you have fulfilled all of your necessary morning rituals.  This includes breakfast.  Breakfast is often referred to as the most important meal of the day.  It starts your body’s metabolism regain its flow after a good nights sleep.  It recharges your battery and primes you for the day so to speak.   And as I mentioned earlier.  Do not take your meals at your workstation.

two boiled eggs with faces on them Keep fit as you work from home

Set a timetable for your working day.

Give yourself a start time and a good time to finish and fit your lunch break in the middle.  Now you have a working schedule.  Remember, nothing has to be set in stone here, but use it as a guide.  Again, as your own boss, you are not governed by any working time directive but such directives are in place to protect peoples health so it doesn’t heart to bear this in mind when setting your working hours.  Here’s what it says on the GOV.UK site about  Maximum weekly working hours.

Take regular breaks during your work time.

Set an alarm your mobile phone for your lunch, beverage and exercise breaks and stick to them.

when the alarm goes off leave your workstation and go and make your lunch coffee or tea.  Take your meals in the kitchen or another part of your home as far away from your work as posable.  If it’s a nice day take it outside if posable.  Daylight and sunshine in small amounts is good for you.

Remove temptations.

While we are on the subject of food and beverages it is a good idea to keep a stock of only healthy foods related to a healthy diet plan if posable.  You are at home all day.  If you had to go out to work in an office with other people you would be more conscious about stuffing your face with a chocolate doughnut and a bag of crisps in their company.

Keep fit as you work from home In the Mood for Healthy Food: Recipes for The Whole Family
In the Mood for Healthy Food: Recipes for The Whole Family

Move, move, and keep it moving.

Exercise is vital for a healthy life.  Some professions involve’s enough physical activity for us not to worry about adding anymore to your routine.  Chances are, if your working from home, you are not in one of them.

I mentioned above setting a time for exercise during the working day.  If your work involves sitting at a desk (or the sofa) a lot of the time you should be sure to get up and move around regularly.  Go for a brisk walk, do some star jumps or take the dog for a walk.  Not own a dog?  Get a dog and take it for a walk.

Dress appropriately for exercise.  Put on your gym clothes at the start of the day.

In addition to this, you should work out daily be it going for a run outdoors or using your own treadmill and exercise bike.  This will defiantly help you Keep fit as you work from home.

Reebok GT40 One Series Treadmill Keep fit as you work from home
Reebok GT40 One Series Treadmill
DKN AM-E Exercise Bike
DKN AM-E Exercise Bike






As part of your new routine, you should set a time for a daily workout.  Maybe in the morning before you begin your working day.  After all, you don’t have to commute to work.  This being said the same goes for the evening.

Set a goal.  1,000 steps a day is a good start.  A fitness tracker like a Fitbit would help you keep track of this and other goals such as distance travelled sleep pattern and heart rate, incline.  I wear mine all the time.  I find it very motivating. It beeps at you (or vibrates ) when you are close to your set goals to encourage you along.


Over the next threw weeks I will be testing my new Fitbit Fitness tracking keep your eyes open for our latest posts, or subscribe to our blog for updates.

At the end of the working day.

A the end of your working day (as scheduled in your time table) stop working, close and save all documents, set your email responders if you use them, switch on voicemail and turn off your business cell phone.

Family at play Keep fit as you work from home
This is your life. This is what you work for.

It is your time to enjoy the rest of the day.  Spend it with yourself or share it with your partner, family.  This is quality time.  Don’t be a slave to your laptop or cellphone, they will be there when you start over again tomorrow and the next day.    This is your life.  This is what you work for.

Now it’s your turn.

Hope you found this article on how to keep fit as you work from home helpful.  If you have any questions or would like to share your own experiences and advice please leave a comment on this post or you can contact me directly using the form on the contact page.

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John Watkins

<p>I am John. Logo Designer. Website owner, author/blogger and dog lover…..</p>

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