Loading ...
Amway logo
Skip to main content


As more people shift toward working remotely, some might worry that they are moving around a lot less, and their daily step count and exercise options are falling by the wayside. For many employees, working from home means sitting in the same spot for much of the work day. They might be missing those daily bursts of activity that came with walking to their favorite coffee shop near the office, or heading out to lunch with friends.

With the right mindset, you can make sure being physically healthy is part of your daily routine while you’re working from home. Getting exercise might be even more convenient now than it was before. While you might be used to hitting the gym on your way home from the office, or meeting up with coworkers for a lunchtime run or after-work walk, you can find new ways to make sure you are squeezing in your workouts.

Here are some easy strategies to help you get enough exercise when you are working remotely.

Put yourself in your schedule

We all know the benefits of prioritizing our work days. Making a to-do list helps us stay on track and accomplish what we need to get done. It’s the same with exercise. Once you use your daily schedule to draw clear lines between work time and personal time, you’ve got an open window of time to slot healthy activities. Sticking to your schedule each day is a way to guarantee you are making time for yourself.

If your personal time includes family, make sure your group outings revolve around exercise activities. This could be a hike on a nearby trail, a trip to the beach for swimming and dune-climbing, or an after-dinner bike ride.

Start your day with a workout.

One of the big perks that comes with working remotely is having flexibility in how you set your schedule. Time you used to spend on your morning commute can now be used to give you a leg up on staying healthy. Deciding to start your day with a workout has long-lasting positive side effects. An early-morning exercise session will leave you feeling energized to start your day and boost your metabolism for up to an hour after your workout, research has shown. It’s also a great mental hurdle to jump over first thing in the morning. Once you’re finished and turn your attention to starting your workday, you won’t be nagged by thoughts of when you’re going to make time for exercise.

Turn Your Breaks into Mini-Workouts

Breaks are an important part of the day when you are working from home. Each morning and afternoon, taking a mental break from your work allows you a 15 to 20-minute respite to clear your head and focus on something else. By turning your break into a mini workout session, you’re multitasking in a healthy way.

Search online for 15-minute workouts that target your arms, abs or legs. These are typically a series of easy exercises you can do at home with hand weights, or no equipment at all. Or download some quick workout apps on your phone that you can take outside with you. If you’d rather go tech-free, spend your breaks outside taking a walk or a short bike ride. People with home gym equipment could also hop on a treadmill for 20 minutes while they listen to their favorite music. You’ll be able to head back to your desk feeling refreshed.

Invite friends and family to meet you for a workout

Working from home this doesn’t mean you can’t meet your besties for a workout. Downtowns, bike paths and area nature trails are all great places to meet for exercise while you practice responsible social distancing.

If you can’t meet up with friends and family for some in-person exercise, take your workouts to the virtual realm. Set up a video chat with one friend – or more – while you run through a string of sit-ups, squats, push-ups and planks, then stick around for a cool-down chat. Staying in touch with friends and family is good for your mental health, and if you can do that while you are exercising, it’s a win-win.

Keep a stash of healthy snacks on hand

While you are juggling a remote work schedule with your fitness routine and personal time, make sure to keep plenty of healthy and nutritious foods on hand. You’ll need some good meals and snacks to keep you fueled up for this new kind of schedule. Make sure your grocery list has plenty of fresh fruits and vegetables, whole grains and fiber-rich foods.

To help keep you energized as you shift from working at home to working out, reach for a protein-packed snack like BodyKey by Nutrilite™ Meal Bars. They come in a variety of delicious flavors like Caramel Cookie Dough, which has 16 grams of protein and less than 200 calories.

Many of us are adjusting to new work schedules these days. With a little creativity and a commitment to making exercise part of your routine, you’ll be able to stay physically healthy while working remotely.