
How to reconcile teleworking and physical exercise
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In recent years, teleworking has become a reality for many. Working from home offers flexibility, but it also brings challenges, especially when it comes to maintaining an active lifestyle. With no commute and a work routine centered at home, the risk of a sedentary lifestyle increases. However, it is possible to reconcile teleworking and physical exercise with a little organization and small changes to your routine. Here are some practical tips.
1. Create a Fixed Time for Exercise
The flexibility of teleworking can be both an advantage and a pitfall. To avoid forgetting about exercise, set aside a fixed time in your day for physical activity, just as you would for a work meeting. Whether it’s in the morning before work or at the end of the day to decompress, the important thing is to set aside that time.
2. Active Micro Breaks
Sitting in front of a computer for hours on end can lead to health problems, such as back and shoulder pain, as well as reduced blood circulation. Take advantage of short breaks throughout the day to get up and do some stretching, a brisk walk around the house, or even some mobility exercises. Small breaks of 5-10 minutes throughout the day can make all the difference.
3. Exercise as the Start or End of the Day
Starting your day with a workout is a great way to boost your energy and productivity throughout the day. If you prefer to work out at the end of your workday, use exercise as a way to transition between work and personal time, helping to reduce stress and disconnect.
4. Use Simple Equipment
You don’t need to have a full gym at home to stay in shape. With some basic equipment, such as dumbbells, kettlebells, resistance bands or even your own body weight, you can perform effective and varied workouts. In addition, many strength, HIIT (high-intensity interval training) and mobility workouts can be done without any equipment at all, all you need is a stable surface and some space.
5. Combine Exercise with Daily Activities
While working from home, find ways to combine movement with your daily activities. For example, walk up and down stairs, do squats while waiting for your coffee to brew, or use a chair for leg raises.
6. Create a Dedicated Exercise Space
Having a dedicated, organized space for exercise can be a great incentive. This could be a small corner of your living room or office where you have your equipment close at hand and ready to use. A pleasant environment can make working out more appealing and make it easier to create a consistent routine.
7. Take Advantage of Online Resources
The internet is full of free workout videos and exercise plans that you can follow from home. Whether it’s through fitness streaming platforms, workout apps, or YouTube videos, the important thing is to choose something that suits your level and preferences.
8. Challenge Yourself with Realistic Goals
Setting concrete, realistic goals is a great way to stay motivated. You can start by setting a number of workouts per week, the amount of time you want to spend on each session, or even the type of exercise you want to focus on. As you reach your goals, adjust your goals to keep progressing.
9. Involve the Family
If you have children or other family members at home, involving them in your exercise routine can be a fun way to spend time together and encourage everyone to be more active. From short walks to dance sessions to group workouts, there are plenty of ways to keep your family active and healthy.
10. Don't Forget to Relax
Just as it is important to move your body, it is also essential to have moments of relaxation. Stretching techniques, yoga or even meditation can be great allies for mental and physical balance. Working and training at home can be tiring, so give yourself time to rest and recharge your batteries.
Conclusion
Balancing teleworking and physical exercise requires planning and commitment, but with the right routine, it is perfectly possible to maintain an active and healthy life without leaving home. The important thing is to find balance, set aside time to take care of your body and avoid falling into the trap of a sedentary lifestyle. With these tips, you will be able to keep your productivity high and ensure that your physical and mental well-being is not neglected.
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