Staying Fit While You Work From Home: The Best Exercises

Working from home has become the new normal for many of us. And while it has its perks, like not having to commute and being able to wear whatever you want, it also has its challenges. One of the biggest challenges can be staying fit while you work from home.

Staying Fit While You Work From Home

When you’re in an office, it’s easy to stay active with things like standing up while at your desk, walking to meetings, and taking the stairs. But when you’re working from home, it’s all too easy to just sit on the couch all day and let your fitness fall by the wayside.

However, staying fit while you work from home is important for both your physical and mental health. Good physical fitness can reduce stress, improve your mood, and increase your productivity.

Body Exercises You Can Do at Your Desk

Get Your Day Started with A Plank Hold

One of the best body exercises you can do at your desk is a plank. Start your day by holding a plank for 30 seconds to one minute. If you can’t hold it for that long, start with 10 seconds and work your way up. Planking is a great way to tone your abs, back and arms.

Desk Push-Ups

If you want to work your arms and chest, you can do some desk push-ups. Place your hands on your desk and lower your body down, then push back up. You can also do this against a wall if you don’t have a desk. Do a few sets of 10-15 repetitions to tone your upper body.

Leg Lifts

Another great exercise you can do at your desk is leg lifts. You can do this by sitting in your chair and lifting your legs up and down, or by standing up and lifting your legs to the side. Do a few sets of 10-15 repetitions to tone your legs and butt.

Jog On the Spot

If you have some space in your home, you can do a quick cardio workout by running on the spot. Just make sure you have enough room to move around. Start with a slow jog for 30 seconds to one minute, then pick up the pace for 30 seconds to one minute. Repeat this for a few rounds to get your heart rate up.

Face Exercises You Can Do

Do a Cheek Workout

It is important to have strong facial muscles and a toned face for a great look. A cheek workout helps you attain a well-contoured look. To do a cheek workout, simply suck in your cheeks and hold for 5 seconds. Then, release and repeat. Do this 10 times daily.

Tighten Your Neck and Jowls

Jowl exercise will help you tighten your chin, neck, and cheeks. The exercise is simple you have to tilt your head back and look at the ceiling. Then, pucker your lips and move your jaw up and down. Repeat this process 10 times a day.

Give Your Forehead a Workout

A forehead workout will help you reduce wrinkles and fine lines. To give your forehead a workout, simply raise your eyebrows as high as you can and hold for 5 seconds. Then release and repeat at least 10 times.

Do Some Eye Exercises

Working from home can cause eye fatigue with longer screen time. The eye exercise will help you lessen the eyestrains and make your eyes feel better.

To do some eye exercises, simply roll your eyes in a clockwise direction for 30 seconds. Then roll them in a counter-clockwise direction for 30 seconds. Finally, close your eyes and massage them gently with your fingertips.

Keeping Your Health While Working at Home: Some Tips

Eat a Healthy Diet

Working from home can be a great way to stay healthy and fit, but it’s important to make sure that you’re eating a healthy diet. Eating a lot of processed and junk food can lead to weight gain. So, make sure to stock your kitchen with healthy options like fruits, vegetables, and whole grains.

Preparing your meals can help you avoid unhealthy snacking and make sure you’re getting the nutrients you need. You can also check some top heart-healthy cooking books for more healthy recipes.

Keep Hydrated

It’s important to stay hydrated when you’re working from home, especially if you’re sitting at a desk all day.

Drinking plenty of water can help you stay focused and avoid headaches and fatigue. If you’re not a fan of plain water, try adding some fruit or herbal tea to your water bottle to make it more enjoyable.

Maintain A Work-Life Balance

When you’re working from home, it can be easy to let work consume your life. However, it’s important to maintain a healthy work-life balance.

Make sure to take breaks throughout the day to move your body and take time for yourself outside of work. Whether you take a walk, read a book, or take a yoga class, taking some time for yourself can help you relax and recharge.

Get Enough Sleep

Getting enough sleep is crucial for both your physical and mental health. When you’re well-rested, you’re more likely to be productive and focused. Make sure to create a bedtime routine that will help you wind down at the end of the day and get enough hours of sleep.


Yes, it is possible to stay fit while working from home, but it requires some effort and planning. It is possible to create a workout routine that can be done in the limited space of a home, and many online resources can help with this.

However, it is also important to make sure that other aspects of your life, such as diet and sleep, are also taken care of. With a little bit of effort, it is possible to stay fit and healthy while working from home.

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What Exercises Can I Do At Home To Stay Fit?

There are plenty of exercises you can do at home to stay fit! If you have the best home gym, then that’s great! If not, no worries – there are plenty of bodyweight exercises you can do to stay in shape.

Some great exercises to do at home include push-ups, sit-ups, squats, lunges, and planks. These exercises work for multiple muscle groups and will get your heart rate up, making them great for staying fit.

If you want to add some cardio to your routine, you can jump rope, do some jump squats, or even just run in place. Just make sure you have enough space to move around safely.

And finally, don’t forget to stretch! Stretching is important for preventing injuries and keeping your muscles healthy.

Can A Home Workout Be as Effective As A Gym?

Yes, a home workout can be just as effective as a gym workout, if not more so. There are a few reasons for this. First, you can design your home workout to perfectly suit your own fitness level and goals.

Second, you’re not competing for equipment or space with anyone else, so you can really focus on your form and technique. And third, you don’t have to worry about distractions or interruptions from other people.

How Can I Stay Fit At Home Without A Gym?

There are plenty of ways to stay fit without a gym – you just have to get creative and be willing to put in a little extra effort. Taking a brisk walk or running around your neighborhood is a great way to get your heart pumping and break a sweat.

If you want you can buy some basic equipment at home, like the best dumbbells or a top yoga mat.  You can do bodyweight exercises or follow along with online workouts.

And don’t forget about diet! Eating healthy foods and maintaining a healthy weight is an important part of being fit.

Can You Get Ripped From Home Workouts?

Working out at home can be an effective way to get ripped, as long as you are following a sound fitness routine. To get the most out of your home workouts, make sure to focus on exercises that target all the major muscle groups in your body.

In addition, be sure to vary your routine to keep your body guessing and avoid plateaus. Finally, make sure to stay consistent with your workouts, and don’t get discouraged if you don’t see results immediately. With dedication and hard work, you can get ripped from home workouts.

This post is authored by Oghwie Ufuoma (Harrison) A.K.A Harry, the founder and Admin of With nearly a decade of expertise in the sports sector, Harry started with Sportspaedia, providing up-to-date information on sports and tech-related topics, breaking news, and daily opportunities for Football/Soccer fans and online users.


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