How to Stay Active When You Work From Home

How to Stay Active When You Work From Home (Without Becoming One With Your Desk Chair)

Working from home has its perks: flexible hours, cozy clothes, and never having to awkwardly heat up salmon in an office microwave. But the downside? It’s way too easy to stay sedentary all day long. One minute you’re typing away in your ergonomic(ish) setup, and the next, you realize you haven’t stood up since your morning coffee.

If your Apple Watch has started passive-aggressively buzzing, “Time to stand,” or your back sounds like a glow stick every time you move, this post is for you.

Here’s how to stay active, energized, and feeling like a real human again (even when your commute is just bedroom → kitchen → laptop).

1. Start Your Day With Movement (Before the To-Dos Take Over)

Before your inbox kidnaps your soul, get your body moving. This doesn’t have to mean a 5am HIIT class. Think: a walk around the block, a 10-minute yoga video, or even dancing around your kitchen like you’re in a music video from 2009.

Not only does it wake up your body and brain, but it also sets the tone for a more energized day. Bonus: movement first thing helps shake off that groggy “did I sleep or just lay there with my eyes closed?” feeling.

2. Build Movement Breaks Into Your Schedule (Like, Literally Block Them Out)

If it’s not on your calendar, it’s probably not happening. So schedule micro-breaks to get up and move your body. Set a timer every hour and use it to:

👟 Walk around your house

👟 Do 10 squats or lunges

👟 Stretch your arms and neck

👟 Throw in a load of laundry (yep, functional fitness counts)

These little breaks add up and keep your energy from crashing mid-afternoon.

3. Upgrade Your Workspace With Movement-Friendly Tools

Your environment can work with you or against you. Consider adding:

👟 A standing desk (or a stack of books—it works)

👟 A walking pad or an under-desk treadmill

👟 A balance board or wobble stool

👟 Resistance bands you can hook under your chair

You don’t need to turn your office into a gym, but a few smart swaps can encourage you to move more without leaving your workspace.

4. Create a Habit Loop You Actually Look Forward To

Movement doesn’t have to be a chore. Pair it with something you love:

👟 Take calls while walking outside

👟 Watch your fave reality TV show while on a mini stepper

👟 Listen to a podcast only while you do your daily stretching

Make it enjoyable, and it becomes something you want to do— not just something you “should” do.

5. Romanticize Functional Movement (a.k.a. Let Laundry Be Leg Day)

Let’s normalize using everyday tasks as movement:

👟 Squat while putting away laundry

👟 Do calf raises while brushing your teeth

👟 Lunge your way to the fridge (why not?)

You’re not lazy. You’re just living that entrepreneur life. So let your chores work for you.

6. Set Movement Goals That Aren’t Tied to Guilt or “Fixing” Yourself

Instead of aiming to “lose 10 pounds” or “finally tone your arms,” try:

👟 Moving your body for 30 minutes a day

👟 Hitting 6,000+ steps

👟 Stretching for 5 minutes before bed

Goals that are rooted in energy, joy, and confidence are easier to stick with—and way more fun.

7. Be Kind to Yourself (Some Days Will Be Desk Days)

Listen, some days you’ll barely move. You’ll get caught up in calls or client work or launch mode, and that’s okay. The goal isn’t perfection. It’s awareness.

So if today was a chair-shaped day? Cool. Start fresh tomorrow. Movement is always waiting when you’re ready.

Final Thoughts: You Don’t Need a Gym Membership— You Just Need Intention

Working from home doesn’t have to mean sitting in the same spot until your legs forget how to leg. With a few smart shifts and a sprinkle of intention, you can feel better, work better, and stay active without overhauling your life.

Your body (and your business) will thank you.