Total Shape, an online fitness resource, conducted a study to find the best ways for people working at home to stay active.
Since Covid-19 has swept the world, many industries are now embracing hybrid or fully remote working. Since covid-19, 61.9 per cent of companies plan to implement remote work.
A Health Impact Assessment has found that more and more people are working at home. This may lead to sedentary living and an increased risk of obesity.
Walking and other simple activities are the main source of calories we burn throughout the day. Sometimes, when working at home, our activity can be limited.
Total Shape has a great guide that will help you stay in shape even if you work from home.
1. Standing desk
Standing desks are gaining popularity and have proven to have many health benefits. Standing desks are beneficial because standing is more calorie-burning than sitting. A study also showed that 66 per cent of workers felt more productive, and 87 per cent felt more energized. Standing can activate the muscles of your legs and core, while also stimulating circulation. This will help you burn more calories and increase your strength. Standing desks are available in many styles, and they can be tailored to suit all budgets.
Cost: $150 – $600
Calories per hour: 60 – 90
2. Desk treadmill
This is one of the best ways to keep fit at home, even though it’s a bit more expensive. This adds a walking component to the standing desk. Walking between 1 and 2,5 mph results in an additional 170 to 240 calories per hour. Walking helps oxygenate the mind by stimulating blood flow.
We walk because we can think more clearly and efficiently. Most people have busy schedules, making it difficult to get the recommended amount physical exercise. This is a great option for those who work from home.
Cost: $200 – $800
Calories per hour: 170 – 240
3. Under desk bikes
Under-desk bikes are similar to desk treadmills in that they have pedals that slide under the desk. This allows you to pedal while seated. Small machines can have different resistance levels, making it easier or harder to pedal. This aerobic exercise can be good for your health and help you strengthen your legs and joints.
According to studies, peddling while sitting can burn as much as 10 calories per minute, depending on intensity. This means that you could burn 600 calories in an hour. The average gentle peddling burns between 100 and 300 calories per hour.
Cost: $50 – $200
Calories consumed per hour: 100-600 (depending on intensity).
4. Resistance bands
You can use resistance bands to train and improve your fitness at a reasonable price. Even when you are at your desk, you can still do a lot of passive resistance band exercises. So, you can exercise your body while working on your computer or brainstorming. Exercises include biceps curls, overhead extensions of the triceps and shoulder raises. Resistance bands can be used for a variety of exercises and variations.
You can burn calories and build muscle while sitting at your desk. In a study published in 2022, resistance band training was found to lower body fat better than free weights or bodyweight exercises in overweight people.
Cost: $15 – $40
Calories per hour: 180 – 252
5. 7 Minute Workout
You can find a great app by searching “seven-minute work out” in the app store. It will take you through a variety of workouts you can do at home that only last seven minutes each. Seven-minute workout is a great app because it’s designed for people doing workouts at their homes without any special equipment. Although there are in-app purchases, the app is free to use.
These 7-minute workouts allow people who have busy schedules to get in some exercise. They can also help you break up your workday, which can increase your productivity. Building muscle helps you burn more NEAT calorie, which will keep you healthy and fit in the long run.
Cost : Free
Calories per 7 minutes: 20 – 50
6. Diet
While it is important to maintain a healthy lifestyle and exercise, the diet also plays a major role in overall fitness and health. When there are fewer distractions, people may be more aware of their hunger at home. This can lead to them snacking more and eating a less healthy diet. People who work at home can stay fit by eating healthy food and snacks.
The overall composition of a human diet, as well as specific dietary elements, have been shown to impact brain function. This means that diet will not only keep you in shape, but also improve your cognitive function and the quality of your work.
Total Shape spokesperson commented on
“In the US, approximately 2/3 of people are overweight. With many aspects in life becoming more sedentary it is important to try and find new ways to stay fit and healthy. It’s harder than ever to fit in gyms and other activities to stay healthy.
This guide offers a variety of options for people with different budgets or preferences. It will help us to stay healthy.”