Staying active is part of living a healthy lifestyle. COVID-19 has made this somewhat more challenging to do. Gyms are closed and some outdoor spaces are closed. This can make it more difficult to get in a workout. Another reason people often are not as active as they should be is time.

One of the attractive benefits of working from home is you’ll save time. With no morning commute, you automatically have extra time in your day. You can use this pocket of time for other things, such as staying active and exercising.

Staying active is not only important for your physical health, it’s important for your mental health as well. Exercise is a fantastic way to reduce stress, clear your head, increase energy levels, and even be more productive. Here are some easy-to-implement tips to help you stay active when working from home:


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find something you enjoy doing

This may be the most important tip. You need to find a type of exercise or activity that you like to do. If you dread your upcoming workout, you are more likely to skip it or just go through the motions. It may take a few attempts to find out what form of activities or exercise you enjoy, but once you do, you’ll have something to look forward to doing to melt away stress and stay active.

schedule your workouts

Just like with other important tasks, it’s a good idea to schedule them throughout the week. Find a time that works best for you and schedule in time to be active. All you need is 30 minutes at a time. Try to plan to be active at least 3-4 times per week. Try to pick a time when you’ll be most motivated. For instance, if you know you’re a morning person, plan morning workouts.If you know you need an energy boost mid-day, try taking a lunch-time break to work in some activity.

take regular breaks

Sitting for long periods of time is not good for you. It’s a good idea to get up at least once an hour and move around. Set a timer to remind you to get up and walk around your home. Walk up the stairs, go to the kitchen to fill up your water, and move around to get the blood flowing.

stretch it out

Sitting in front of the computer all day? Then you need to stretch things out. Setting aside 5-10 minutes once or twice per day can help prevent poor posture habits and sore muscles. Stretch at lunchtime and before you go to bed each night to keep your muscles loose. Check out our recent article on stretches to try when you’re working from home.

get some equipment

Consider investing in basic equipment for your workouts. Hand weights and exercise bands are a great way to do resistance training at home. There are lots of places you can buy new and used fitness equipment online. Don’t have equipment? You can still do lots of great routines using just your body weight. Push-ups, planks, burpees, and other bodyweight exercises are great for you. Look online to find an at-home workout plan that you can do.

walk every day

Walking is one of the simplest and most effective ways to stay active. Block out some time to go for a walk in your neighbourhood each day. Even 10 minutes can do wonders and getting outside to get some fresh air will combat the feeling of being cooped up inside all day. If you are looking for a challenge, add in some jogging or running. Over time, you can build up your speed and intensity and get a great workout.

try an online fitness class

There is no shortage of online courses and apps to help you get active, often for free. Some studios and fitness educators are even offering free or relatively affordable online classes via zoom or other platforms during the pandemic. Whether you like yoga, boxing, CrossFit, cardio, or weights, there is an online fitness program for you. The best part is there are lots of free workouts to try. Just do a search on YouTube or Google, find a sample workout, and try it. You can even do online workouts in a group with friends and coworkers by using FaceTime or other video meeting tools.


Working from home is a big transition for many people. Staying active and healthy can help make the transition easier. Try these suggestions to stay active when working from home during these unprecedented times.

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