How to Include Exercise In Your Routine While Working from Home According to Janet Jarnagin
During the COVID-19 pandemic, many people have shifted to working at home, and with gyms and fitness centers also closed, it has been challenging for many people to fit a healthy amount of exercise into their normal routine.
Fortunately, there are many ways to achieve a healthy exercise routine, and they can all be used while working from home. Janet Jarnagin from New York, New York, explains the best ways to incorporate exercise into your daily routine, allowing you to stay safe and healthy while working from home.
What are the Benefits of Regular Exercise?
Exercise is important for sedentary people because it helps to control their body weight and maintain their muscle mass, along with helping to reduce the risk of heart disease. Additionally, and very important to Janet Jarnagin, are the mental health benefits, tempering the symptoms of depression and/or anxiety. It also helps to keep you mentally sharp well into advanced age.
Not to mention, if your spouse is also working from home, it may be your only alone time during the day!
You don’t have to become an extreme bodybuilder or have any fancy equipment to experience the benefits of exercise. Most people should get 30 minutes of moderate exercise 5 to 6 days per week.
Schedule Exercise
Many people who are now working from home have found that their jobs have become even more demanding. Expectations concerning working hours have become more stringent, with most employers expecting that their employees will be more responsive to work calls and requests outside work hours. This can lead to a serious build-up of stress.
The best way to work exercise into your day as a remote employee is to put it into your schedule. Block out times for a run, a ride on your stationary bike, or a yoga session. And most important, treat that block like you would any work meeting or doctors appointment.
Break it Up
You don’t have to put in hour-long workouts during the day. Short bursts of moderate activity, such as a 15-minute jog or a brisk stair climbing session, can be just as effective as a longer workout. Whenever you are at your desk feeling cooped up and restless, and maybe even a little agitated with colleagues, Janet Jarnagin encourages you to take a quick break and exercise.
Set a Goal
Janet Jarnagin is a big fan of setting a long term goal (e.g., run 600 miles in a year) and then breaking into daily goals (1.6 miles/day). That way you have a daily minimum, and anything you do over that minimum amount gives some wiggle room for the off days. Hitting that daily goal is really motivating, and can increase the likelihood you’ll stick with it.
Find Something You Enjoy
If you feel that exercise is just a chore, you will be far less likely to adhere to your healthy movement plan. If you hate to run, find something else to get your heart pumping. Cycling or kickboxing might be a better choice for you. If you truly enjoy the exercise you have chosen for yourself, you will want to do it every day, and your health outcomes will be better.
Get Up and Move Every Hour
If you have a fitness tracker or smartwatch, you may receive notifications every hour that you should get up and move around. These notifications can be beneficial in planning a healthy day. Sitting too much or for too long during the day can lead to adverse health outcomes. And know that your movements do not have to be the traditional walk around the apartment/house — try out some arm exercises or yoga stretches.
Use Online Resources
If you feel cooped up at home and unable to get to the gym for a fitness class, you should explore the thousands of free options on YouTube. From yoga to high-intensity interval training or HIIT, there are scores of options to try. Two of the most popular fitness classes on YouTube are Fitness Blender and Yoga With Adriene.
There are also other online resources that offer workouts that you can do anywhere, like Obé- Janet Jarnagin’s preferred app. Their classes are available at all levels, from beginner to expert, and can provide variety to help you break up your routine to prevent boredom.
Try At-Home Equipment
If you live in an area where walking or running outdoors is difficult during certain times of the year, you may want to consider getting at-home exercise equipment. There are many options available for different budget levels. A simple set-up with fitness mats, free weights, an exercise bike, and a TV for online classes can be inexpensive and easy to arrange.
Get Moving Today
It is never too late to start a healthy exercise plan, even if you work from home. If your job is flexible about the hours you work, you will have an even easier time setting up your at-home exercise routine. Janet Jarnagin believes that a healthy exercise routine will lead to a better mood, better general health, and a more productive workday. If you manage a team, it is also a great way to lead by example.
Even while you work from home, exercise is important to your overall health. It can also help with your mental health and motivation. If you want to be a happy and productive remote worker, exercise is a great way to put some variety into your day and improve your mood and attitude.
