Support Your Health: Tips for Remote and In-Office Workers

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Contributed by Darasha Singleton

Darasha Singleton is a content writer from Augusta, Ga. She has a background in TV  broadcasting and entertainment journalism, which has led her to cover a range of unique topics. In her spare time, Darasha enjoys watching rom-coms (especially Netflix Originals), musicals, learning French, and creating content for her own socials. To learn more, connect with Darasha on Twitter.

There’s no doubt that remote work has brought on some much-needed flexibility. According to a survey conducted by Pew Research Center 6 out of 10 respondents said that working from home has made it easier to balance work and personal life. 

By now, you’ve probably mastered how to support your health and wellness while working from home. However, some of you may be gearing up to go back to the office and wondering how you can remain active. No matter where you are working from, here are 3 ways to stay healthy and fit, at home and in the office.

1. Make Time for Exercise

Exercise is something that we all need, and while it can often be a struggle to find time to do it, adding it to your workday holds many benefits. Keep your workout clothes nearby and add a physical activity in your schedule to help increase your energy and productivity.


By not going to the office, you now have extra time that you would have spent commuting. Instead of hitting the snooze button for your usual time to be out of the house, use that alarm to be the indication of a morning workout. If you’re looking for a calm way to start your morning, start off with yoga. Or, if you’re looking to start your morning full of energy, you may decide to start with high-intensity interval training. 

For days when you really need a break, use your lunchbreak to try a new workout class, hit the gym, or go for a walk or run. The mental break away from your desk will be just what you need to refresh and recharge


Making time to exercise in the office may take a little more thought and creativity, but it can be done. Now that you have to commute again back to the office, try incorporating physical activity into your day by walking or biking to work, if you’re close enough. 

If your office building has a gym, utilize it for a quick burn. If your office doesn’t have a gym, do a stair workout to stay active and get a quick but effective workout in without having to leave the office. 

For both home and remote workers, add in a 5-minute desk workout routine to also get in a quick burn. The desk workout routine can consist of desk push-ups, squats, and planks just to name a few. Perform one set of each without rest.

2. Avoid Long Periods of Inactivity

Research from the Mayo Clinic shows that sitting for long periods can cause several health concerns, such as high blood pressure. This is why it’s important to remain active no matter where you’re working from. Consider incorporating short walks or stretches throughout your workday. Additionally, chiropractic adjustments can be beneficial for those who sit for extended periods. Chiropractors focus on the musculoskeletal system, and adjustments can help improve spinal alignment, reduce stiffness, and promote better posture – all of which can contribute to increased comfort and potentially even a decrease in pain associated with prolonged sitting.


When looking at your work schedule for the day, sitting in front of a computer screen for hours isn’t the most beneficial for your health. Though it’s inevitable, there are ways you can combat sitting for too long, like getting a standing desk. 

Standing may not seem like much, but you’re actually burning more calories than you would when sitting. Standing also improves your posture, keeps your circulation going, and boosts your mood and focus. 

If you aren’t quite sold on the standing desk, schedule a 5-10 minute movement break away from your desk. Spending time here and there to get in some physical activity from your desk can give you a much needed energy burst. 


In some offices, having a standing desk may not be an option, but that doesn’t mean you have to remain seated through all your tasks. Try having stand-up or walking meetings to avoid long periods of inactivity. If you have no meetings for the day, no worries, stay active by investing in an under-desk treadmill or a bike. 

3. Prioritize Work-Life Boundaries

Being healthy isn’t just about focusing on what you eat and how many calories you can burn, it also includes your wellbeing. Figuring out how to prioritize work-life balance can be difficult, but the best way to balance the two is by setting boundaries. Ultimately, maintaining that healthy balance between your work and personal life can help reduce burnout and stress. 


Avoid working past your normal working hours. While working remotely does provide flexibility, it has made it difficult to disconnect from work, especially after hours. To help create a balance, separate your workspace from your bedroom. That way, you’ll be able to keep your work area and the space where you relax separate. 


Once you are out of the office, that’s it! Focus on what’s next in your day. Schedule things to look forward to after leaving the office, such as heading to the gym or going to dinner with a friend. In addition, checking your email outside of the office can sometimes feel addicting. Try avoiding this habit to further disconnect your personal life from work.


No matter where you work, it is always best to continue to prioritize your health and wellness. For more tips on staying healthy and fit wherever you work, check out the infographic below.

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