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5 Ways to Keep Fit at Home

January 21, 2013 by Marc Faktor, Certified Exercise Physiologist

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keeping fit at home, physical activity, exercise

Last week we discussed some of the reasons why I choose to work out from home. This week I thought it would be interesting to let you in on some of the ways in which I integrate activity into my days. I do work from home for half the week so it’s important for me to keep my productivity up, my body feeling healthy and strong, as well as maintain a positive mood and sharp mind. Here are 5 ways I keep fit at home throughout the day:

  1. I have a guest bedroom which is dedicated to fitness. I keep a yoga mat, two five pound weights, a medicine ball, and a resistance band neatly laid out against the wall. I keep the door open wide to entice me to walk in and do a couple stretches, lunges, push-ups, or resistance band sets. This really helps, as every move counts! 
  2. I have a pull-up bar (one that doesn't have to screw in) in my hallway on the way to my bedroom and washroom. I make an effort to do 5, 10, or 15 pull-ups each time I walk by the bar (that’s about 10x per day minimum). This keeps my upper body and core muscles strong. 
  3. I do lots of push-ups and modified push-ups against the kitchen counter (50-300 per day). 
  4. I use a standing desk. I stretch my lower body, do squats, calf raises, and shoulder raises all while at the desk.
  5. When night time rolls around I like to watch an hour of TV. While lying on the couch I do air cycling (great for the abs and leg muscles) and during commercials I do some more push-ups, squats, and lunges. Here’s a cool video highlighting the risks of sitting for too long. 

By doing all this throughout the day I feel alive, strong, positive, and sharp! On days when I can't make it outdoors for my 30-60 minute walk, I don't feel so bad as I was able to do many small things throughout the day to keep my body feeling great. On days when I’m in the office, I still drop and do push-ups, squats, & lunges to keep my energy levels up and mind sharp!

If you would like more advice on keeping in shape at home please call the physical activity line toll free: 1-877-725-1149.

I encourage readers to comment below and let us know how you take action to improve your health & fitness at home or in the office.

Keep Positive, Keep Smiling, and Keep MOVING!


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Comments (4)

WellnessFits

Posted on Friday January 25, 2013 a 1:50pm

I sit at a desk all day so it can definitely be a challenge to fit more activity into my daily routine. Sometimes I arrive to work early and take a walk before my work day begins, or fit in a walk over my lunch break. I keep a pair of runners (and an umbrella) near my desk so I don't have any excuses to not get outside for a walk!
I also try to get up and stretch or take a quick walk around the office every hour, and if I am in a long meeting or presentation, I make sure to incorporate a five minute stretching break.

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Healthy Families BC

Posted on Monday January 28, 2013 a 2:35pm

Thanks for commenting ;) It's awesome to see that you have some good strategies in place to help you sit less and move more everyday. The fact that you leave your shoes and umbrella out in your field of vision is amazing as visual cues are really good motivators and help us keep activity on the brain. Also, the stretch breaks and office walks throughout the day must keep your mind sharp and your body free from aches and pains associated with sitting for long periods of time. Keep up the greatness ;) Marc Faktor Does anyone else have ways which they promote less sitting and more movement throughout the day? If so, please don't be shy and share your story below to help motivate others. Keep Positive, Keep Smiling, and KEEP MOVING!

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Healthy Families BC

Posted on Wednesday March 6, 2013 a 11:57am

Fitness is important for everyone and everyone wants to get it. Exercise is the best way to get fitness. At home there are many ways to get fitness. All these tips are great.Great sharing.

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Healthy Families BC

Posted on Wednesday March 6, 2013 a 11:59am

Thanks for your comment WZR. I don't know if you've done this but, if you have an HR department or health and wellness team at work, you may want to ask them if the company would pay for a stand-up desk.I think in a few years time companies will have to provide them however, we’re not there yet unfortunately. If you would like to speak with an exercise physiologist about more tips on how to promote good posture while at work call us for free at 1-877-725-1149. Best of luck, Marc.

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