6 Easy Ways to Stay Healthy While Working From Home

6 Easy Ways to Stay Healthy While Working From Home

Let’s be honest: working in your pajamas is great… until your back starts aching, your energy crashes by 3 PM, and you realize you haven’t walked more than 20 steps since breakfast.

Remote work is here to stay — and for good reason.
→ 77% of people say they’re more productive at home (CoSo Cloud).
→ 74% are more loyal to companies that offer remote flexibility (Owl Labs).
→ And nearly 7 in 10 millennials would trade office perks just to avoid the commute (CBRE).

But with no commute, no watercooler walks, and the fridge right there — staying healthy takes a little more intention.

The good news? You don’t need a gym membership, fancy equipment, or 2-hour workouts.
You just need 6 simple, realistic habits — and we’ve got them right here.

💪 Tip #1: Do 10 Squats — Every. Single. Hour.

No, seriously. Set a timer. When it goes off — stand up and knock out 10 squats.

Why? Because sitting all day turns your glutes off, tightens your hips, and murders your posture. Squats wake your body back up.

How to do it right (no weights needed):
→ Feet shoulder-width apart.
→ Arms straight out in front.
→ Sit back like you’re lowering onto a chair — knees behind toes, back straight.
→ Stand back up. That’s one. Do 9 more.

Once it feels easy? Grab a water bottle or small dumbbell. But master the form first.

This isn’t about getting shredded — it’s about not turning into a human pretzel.

🚶‍♀️ Tip #2: Move for 2 Minutes — Every. Single. Hour.

Set a timer. When it buzzes — get up. Doesn’t matter what you do:
→ Walk to the mailbox.
→ Pace while you take a call.
→ Do a lap around your living room.
→ Stretch your arms to the ceiling and take 3 deep breaths.

Why? Because sitting for more than 60 minutes straight spikes your risk for diabetes, heart disease, and even early death. (Yep. Science says so.)

Pro move: Pair this with Tip #1. Timer rings → 10 squats + 2-minute walk. Boom. You just upgraded your entire workday.

🪑 Tip #3: Ditch the Office Chair — Try “Active Sitting”

Your spine wasn’t designed to be parked in a padded throne for 8 hours straight.

Try this instead:
→ Swap your chair for an exercise ball — forces your core to engage, improves posture.
→ Stand for part of the day — if you’ve got a high table or adjustable desk, use it. (No desk? Stack some books. We won’t tell.)
→ Use a wobble stool or kneeling chair — keeps your hips open, spine aligned.

Standing all day isn’t the goal — movement is. Shift positions. Lean. Stretch. Fidget even. Your body will thank you.

🌿 Tip #4: Design a Calm Space — Your Brain Will Thank You

Your environment shapes your mood — and your stress levels.

Small tweaks that make a big difference:
→ Open a window — fresh air + natural light = instant mood boost.
→ Add a plant (or three) — studies show greenery reduces anxiety.
→ Light a calming candle or use essential oils — lavender, eucalyptus, citrus.
→ Declutter your desk — visual chaos = mental chaos.

You’re not decorating for Instagram. You’re designing a space that helps you feel human — not a stressed-out robot.

🎵 Tip #5: Blast a Song — And Do 30 Seconds of Jumping Jacks

Remember jumping jacks from school? They’re back — and they’re your secret weapon.

Why? They:
→ Get your heart pumping (bye-bye afternoon slump).
→ Wake up your whole body in under a minute.
→ Require zero equipment or space.

How to:
→ Stand tall, arms at sides, feet together.
→ Jump — feet out, arms up.
→ Jump back — feet together, arms down.
→ Repeat for 30–60 seconds. (Yes, even in socks. Yes, even barefoot.)

Pro tip: Pick one upbeat song. When it plays — that’s your cue. Dance optional. Highly encouraged.

🍎 Tip #6: Outsmart Your Snack Drawer — The “Visibility Trick”

The kitchen is 10 steps away. The chips are at eye level. The cookies are whispering your name.

Fix it with one rule: Make healthy snacks impossible to miss — and junk food impossible to find.

→ Put fruit, nuts, or yogurt on the counter or top shelf.
→ Hide cookies, chips, and candy in opaque containers — in the back of a high cupboard.
→ Prep snack packs ahead of time — cut veggies, boiled eggs, trail mix.

You’re not relying on willpower. You’re designing your environment to make the right choice the easy choice.

❤️ Bottom Line: Health Isn’t a Project — It’s a Daily Practice

Working from home gives you freedom — but freedom without structure can wreck your energy, your focus, and your body.

You don’t need to run 5Ks or meal prep like a chef.
You just need to move a little, breathe deep, snack smart, and design your space to support you — not sabotage you.

These 6 tips? They take less than 5 minutes each. No equipment. No guilt. Just small, sustainable wins that add up to a healthier, happier work-from-home life.

👋 Need Help Building a Healthier WFH Routine?

If you’re feeling stuck, overwhelmed, or just not sure where to start — we’ve got your back.

Book a free, no-pressure 15-minute chat with our team. We’ll help you:
→ Identify your biggest energy drains
→ Pick 1–2 habits to start with (no overwhelm)
→ Build a simple, personalized plan that actually fits your life

Because remote work should make your life better — not harder.