The percentage of people working from home has grown by leaps and bounds in recent years. Many companies and employees realized the enormous benefits of the work-from-home option during the pandemic. At home, the work environment can be easily adjusted to minimize distractions and boost productivity.
Although working from home is generally beneficial for the employer as well as the employees, this option does bring along some challenges. One of these is the increased sedentary time. Those who work from home obviously don’t have to commute to work. There is no need to move around between offices and conference rooms. Additionally, time-tracking apps (that are a general requirement) tie a person to the seat for hours at a stretch.
After work, the most common leisure activities (such as checking social media or watching movies) also contribute to the total sedentary time. A sedentary lifestyle is closely linked with a higher risk of chronic health issues such as type 2 diabetes, high blood pressure, vein-related problems, and cardiovascular diseases.
Working from home does not mean that you are doomed to have a sedentary lifestyle. But, it does mean that you need to make some conscious effort to boost your physical activity levels. A good place to start is to try to walk 10,000 steps daily. Of course, this is easier said than done. You have a lot of responsibilities and many things call for your attention. Even though it is challenging for a beginner, it is an achievable target. Here are some strategies that can help you hit the 10k steps target every day:
Not only will this technique help you get some serious work done, but it will also let you know when it is time to take an active break. After every 25 minutes of focusing on your work, get up and walk around for 5 or 10 minutes. You can use an online Pomodoro timer or download an app that can send you a loud reminder. Using this technique will amplify your productivity, increase the number of steps you take, and also improve your work-from-home experience.
If your work requires you to get on calls frequently, you are getting the opportunity to walk on a platter. Utilize a wireless headset and keep walking during your meetings. Walking can also boost your creativity and help you generate innovative ideas. So, the next time you need some out-of-the-box ideas, try brainstorming with your colleagues on the go.
Think of this as investing in your health. Purchasing an at-home cardio machine can help you achieve your fitness goals. Place this machine near your work desk or home office. Take advantage of the advancement in technology. These days, there are treadmills with touchscreen monitors that can keep you engaged as you move towards achieving your step target.
Depending on your personality and preferences, you can schedule walks before or after work. Get on a treadmill for a few minutes to energize yourself before you get ready for work. Or, you can go for a walk outside and maybe catch the sunrise. Going for a walk outdoors will also help you get your daily dose of Vitamin D. It’s very necessary for people who work from home to pay attention to Vitamin D levels. Taking a long walk after work can help you switch easily from work mode to home mode.
You can start small and increase gradually. If you aren’t used to walking much, and you try to start walking 10k steps from day one, you could injure yourself or lose interest due to forcing yourself. Start with 3k steps, move on to 5k, and eventually to 10k steps. It’s important to get moving. You will find yourself getting better with each day; the 10k steps target will become easy and before you know it, getting up and walking around at every opportunity will become a habit.