A Comprehensive Guide To Stay Fit While Working From Home

How to Stay Fit While Working From Home

Kudos to the step towards fitness as you just came to this blog. We can feel the pain of staying fit physically and mentally while staying at home for work. It starts with a notification on our mobile phone that says, “due to pandemic restrictions, you got the Work From Home” and goes all the way to damage our health and saneness. It sounds relaxing but can be exhausting. Our laziness increases because we don’t need to worry about getting up early to reach the office now.

The point is not how unhealthy it can be. The purpose we are here is to make it healthy according to our rules and not let it affect our fitness. Guess what! We will only talk about that, but many of us are still confused about the activities that can fit our bodies and mind distinctly. We will share separate tips for physical and mental health to resolve this. Let’s get started.


First thing first! To work all day while working from home, we need the energy to stay up and put it into doing the tasks we are having with the deadlines. So, here are some points that will bring strength to the body and let it continue for the whole day.


When we wake up, a glass of water does justice to our body by hydrating it. But there is also something else that our body craves while we get up. It needs some stretching to open the body a little as sleeping for long hours in one position makes our body stiff. Due to this, we may feel headaches or pain in some joints.

So, it is better to feel a little active with some basic stretches of the neck, arms, back, shoulders and legs. Next time you open your eyes in the morning, remember to do this quick activity and notice the changes in your body with time.


The second thing that can increase the power in our bodies is YOGA. It heals our body and makes it dynamic with some poses. We can not deny the positive results of this routine without any aggressive workout The asanas designed in Yoga give a perfect balance to our bodies. Here are some that can build physical strength.
  • Warrior II (Virabhadrasana II)

  • Chair Pose (Utkatasana)

  • Locust Pose (Salabhasana)

  • Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

  • Side Plank (Vasisthasana)

  • Crescent Moon (Anjaneyasana)

Many online videos are available to practice these. You can start with “Surya namaskar” daily and then move to others if you find these difficult.


When we are on Work From Home, it is easy to fall into the trap of eating junk food. This food does not give any nutritional benefits to our bodies. It is difficult to say no to it, but we can skip it a little. Let’s have that burger only once a week and save our days off to sweet desserts that we can not resist.

Switch this lousy eating habit with the healthy one. Add more natural fruits and vegetables to the diet and non-veg with alternate days. It will give more energy to our body, and we will feel more active for the entire day.


If you feel you are the laziest person in the room and can not exercise daily, running is for you. Step out of the home daily for just 30 minutes and let the legs work for the calories inside. Believe us; it is the most effortless activity anyone can do to shape the body. 

Doing it daily for a few minutes can reduce the amount of weight that makes us a lazy blob. Every step we are taking with running is burning the bad calories in our body and building our muscles healthily and quickly.


We have those extra hours in our daily routine during the Work From Home to utilize more efficiently. So, why not give it a try if we are one of those active people but feel lazy when working all day from our rooms.

High-Intensity-Interval-Training results in outstanding results to get that attractive body everyone desires. Many people find it difficult to do but doing it twice or thrice a week can give extra stamina to our bones. Now, let’s move to the mind.


Most of us forget about a healthy mind while working daily like machines while at our homes. But the machinery also needs to stop for better performance. Shutting the brain and relaxing it for some time is the best exercise. Below are a few tips that will help in doing it effectively.

mental health practices at home


Being at home when doing Work From Home can be frustrating, and there is a constant fight in our head about what to do now and next. There is a simple trick to save ourselves from such battles of the mind. It is setting the daily routine and managing the task. But first, set a time to wake up and go to bed.

Jot down the essential and new tasks for the day before starting work. We follow some rituals every day; they do not need to be on the list. So, do not overthink and relax the mind with a small list that includes the prior duties. Maintain it so that doing the job from home will not affect the personal and work time.


It is difficult to get time to go out, and becoming deficient in oxygen and sunlight is common. Living a balanced lifestyle that includes the required amount of fresh air and exposure to the sun is essential. 

Working from home takes the chance of stepping out. But as we said above, to make a routine, add the point of being out of the house for some time, inhale the pure oxygen from nature, and get the sunrays for around half an hour to feel more productive and healthy.


Sit at your favourite place and focus on the breath to be saner. It is called meditation and helps clear the mind from the daily hustle and bustle. Taking breaks from the job for a few minutes and relaxing may also help us if the schedule is hectic. 

The people who meditate daily become more focused and attentive. These are the advantages of meditating, and we all can achieve it. While doing the work from home, it can be a medicine for our mind to heal all the wounds of stress and confusion. It is a must-try for a healthy brain.


It is undoubtedly the best and easiest way to take care of our minds. The night is to sleep well and give our whole mind and body the rest it needs after getting exhausted from the day’s work. So, do not extend the work when home and try to get the required sleep time.

Staying in one place can also give us the freedom to take naps during the day when we feel exhausted. Just shut the system, close the eyes for a few minutes, and feel calm after snoozing.

healthy diet plan to stay fit at home


After sharing all about how we can make a perfect balance between mental and physical health, we can only say that try the listed tips and get all the fitness while being at home with all the work, online meetings, and deadlines. But now, they can not ruin the essence of well-being. 

Do we need more time to think about fitness? We know the answer is ‘NO.’ So, start practising these and enjoy Work From Home with vigour.

What do you think?

Written by Vijeta Raghav

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