Since COVID-19 first swept across the globe, many industries have shifted to fully remote or hybrid working.
During the height of the pandemic, 70 per cent of the workforce was working from home (WFH) and since then, 61.9 per cent of companies continue to incorporate remote work.
But with more and more people working from the comfort of their own home, a Health Impact Assessment found that may be associated with more sedentary lifestyles and in turn increased risk of obesity.
Most of our calories throughout the day are burned through non-exercise activity thermogenesis, which is things such as walking, and other basic activities. When working from home, sometimes our activities can be even more limited.
READ MORE: How often should you change up your exercise routine?
As a result, experts from online fitness resource Total Shape looked into some of the best ways to keep active while working from home, and they don’t have to stretch the budget either.
“Life has become busy and more expensive, meaning that it’s harder to find the time and money to attend gyms or activities that help us to remain fit,” a spokesperson said.
“This guide provides a plethora of choices for people on various budgets and with specific preferences to ensure we are keeping ourselves healthy.”
Here are some of the recommendations from the experts:
Standing Desk
Standing desks have gained popularity over the last few years and have been proven to provide many positive health benefits. Some of the benefits of standing desks is that standing burns more calories than sitting, even if you simply stand still.
Research has also shown that 66 per cent of workers felt more productive and 87 per cent felt more energised. Standing activates the muscles in your legs and core while stimulating circulation, which can help you to burn extra calories and build your strength. Standing desks come in a range of styles and cater for all different budgets meaning this is an accessible option for all.
Cost: from $150
Calories per hour: 60 – 90
Desk Treadmill
Although it is a more expensive option, this is one of the most effective ways to stay fit while working at home. It essentially takes the standing desk a step further by adding the walking element. Studies have shown that walking between 1.5 to 4 km/h can lead to an extra 170 – 240 calories burned per hour.
READ MORE: We tried the viral desk treadmill trend in the office
Not only have people encountered the physical benefits of getting more exercise, but walking helps to oxygenate the brain by stimulating blood circulation. So, we think better and more efficiently when we walk. With most people having busy schedules outside of work, it can make getting the recommended amount of physical exercise difficult, which makes this a great way to stay fit while working from home.
Cost: from $200
Calories per hour: 170 – 240
Under Desk Bike
A very similar concept to the desk treadmill, an under the desk bike features a small set of pedals that can slide under your desk so that you can pedal while sitting. The small machines can be altered to have more resistance which makes it harder or easier to pedal.
This type of aerobic exercise is good for staying fit and can help strengthen your legs and joints. Studies estimated that peddling while seated can burn up to 10 calories per minute depending on the intensity, which means you could burn up to 600 calories an hour. However, the average gentle peddling will most likely burn 100-300 an hour.
Cost: from $50
Calories per hour: 100 – 600 (depending on intensity)
Resistance Bands
Resistance bands are an affordable option to help train your body and get fitter. You can perform plenty of more passive resistance band workouts even when you’re doing something at your desk. This means that in between typing and during brainstorming sessions, your body can keep active alongside your mind. Exercises could include bicep curls, overhead tricep extensions and shoulder raises. However, there are many variations and other exercises that can be done with resistance bands.
Resistance bands can help you build muscle and burn calories while seated at your desk. A study published in 2022 showed that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises.
Cost: $15 – $40
Calories per hour: 180 – 252
Workout apps
The best thing about workout apps is that there are some with programs that are designed especially for people who are doing the workouts at home, and who have no special equipment. These workouts allow people with busy schedules to fit in exercise and can help break up your working day, which can increase productivity. Building muscle will also help you to burn more NEAT calories as well which in the long term will help you stay fit and healthy.
Cost: Free
Calories per 7 minutes: 20 – 50
Watch your diet
Exercise and living an active lifestyle are obviously important in staying fit and healthy; however, diet is a key contributor to overall health and fitness. People with few distractions at home may find that they are more aware of hunger than they would be at the workplace which can lead to more snacking and possibly an unhealthier diet.
Studies show that both the overall composition of the human diet and specific dietary components have been shown to have an impact on brain function, this means that diet isn’t only going to keep you fit, but it’s going to improve cognitive function, and thus the quality of work produced.
For a daily dose of 9Honey, subscribe to our newsletter here
