How to Stay Active While Working From Home: Easy Ways to Move More Every Day

Working from home has its perks: no commute, comfy clothes, and unlimited access to snacks. But let’s be real—it’s also an invitation to spend hours glued to your chair, forgetting that your body was made to move. By the time you log off, you might realize the only steps you’ve taken were to the kitchen and back.

If that sounds familiar, don’t worry—you’re not alone. Moving more while working from home doesn’t require a complete lifestyle overhaul. With a few simple tweaks, you can sneak more movement into your day and feel better in the process. Let’s get started!

1. Make Friends With the Timer

Sitting for hours on end isn’t just bad for your health—it’s also a recipe for stiffness and fatigue. Setting a timer to remind yourself to move can be a game-changer.

Why It Works: Regular movement boosts circulation, reduces tension, and keeps your energy levels steady.

How to Do It:

• Set a timer for every 30-60 minutes. When it goes off, stand up, stretch, or do a quick lap around the house.

• Use those moments to refill your water, grab a healthy snack, or do a quick chore (hello, multitasking!).

• If you’re on a call, take it standing or pace around your space.

Think of the timer as your boss reminding you to move—except this boss is way nicer and doesn’t care if you’re in sweatpants.

2. Turn Breaks Into Movement Opportunities

Instead of scrolling through social media during your breaks, use that time to get your body moving. Even a few minutes of activity can make a big difference.

Why It Works: Short bursts of movement throughout the day add up and help counteract the effects of sitting.

Ideas to Try:

• Do a 5-minute stretch or yoga session.

• Knock out a quick set of squats, lunges, or push-ups.

• Dance like nobody’s watching (because they’re not, and even if they are, who cares?).

Pro Tip: Keep a resistance band or small dumbbells near your desk for a quick strength boost during breaks.

3. Create a Standing Desk Setup

If you’re sitting for eight hours straight, it’s time to rethink your workspace. A standing desk—or even a makeshift one—can help you stay on your feet more often.

Why It Works: Standing burns more calories than sitting and encourages better posture.

How to Do It:

• Use a stack of books or boxes to raise your laptop to standing height.

• Alternate between sitting and standing throughout the day.

• Invest in an anti-fatigue mat or comfy shoes for extra support.

Just don’t forget to lower the desk before your next Zoom call—no one wants to see your nostrils in HD.

4. Turn Household Tasks Into Workouts

Who says chores can’t count as exercise? Put on some music and turn everyday tasks into opportunities to move more.

Why It Works: Cleaning, organizing, and even cooking involve movement, so why not make the most of them?

Ideas to Try:

• Vacuuming doubles as cardio.

• Fold laundry while doing calf raises.

• Squat or lunge while picking up toys or clutter.

Pro Tip: Treat chores like a mini workout and set a timer to see how much you can accomplish—it’s surprisingly satisfying.

5. Schedule Walks Like Meetings

When you’re working from home, it’s easy to forget that going outside exists. Scheduling walks into your day helps you break up the monotony and get some fresh air.

Why It Works: Walking improves mood, boosts creativity, and provides a much-needed break from your screen.

How to Do It:

• Take a 10-15 minute walk during lunch or after work.

• Use walking as a way to brainstorm or solve problems—some of the best ideas come when you’re moving.

• If weather permits, take your laptop outside for a change of scenery.

Bonus points if you walk to the mailbox and wave at your neighbors—they’ll wonder how you’ve mastered the art of adulting.

6. Sneak in Micro Workouts

If you can’t commit to a full workout, micro workouts are your best friend. These are quick, efficient exercises you can do in between tasks.

Why It Works: Micro workouts are easy to fit into a busy schedule and still pack a punch.

Examples:

• 10 squats during a file upload.

• A plank while waiting for your coffee to brew.

• 15 jumping jacks to wake yourself up during an afternoon slump.

Pro Tip: Keep your workout gear nearby for easy access—you’re more likely to use it if it’s within arm’s reach.

7. Use Your Workspace Wisely

Your desk isn’t just for working—it can double as your fitness zone with a little creativity.

Why It Works: Incorporating movement into your workspace helps you stay active without leaving your desk.

Ideas to Try:

• Do seated leg raises or stretches.

• Use your desk for incline push-ups.

• Swap your chair for a stability ball to engage your core.

The Bottom Line

Working from home doesn’t have to mean sitting all day. With a little creativity and intentionality, you can move more, feel better, and boost your overall health—all without disrupting your workday.

Remember: it’s not about perfection; it’s about progress. So, whether you’re doing squats during a conference call or dancing your way through dishwashing, every little bit counts. Now go forth, get moving, and prove that working from home can be anything but sedentary!

Download Free Interactive Monthly Workout Calendar