Fitness Tips for Remote Workers: What’s the Catch?
Numerous studies support the fact that resistance training is one of the best methods of promoting lean muscle building while burning fat.
Highlights
Learn how staying consistent with exercise and nutrition can improve both physical and mental health.
Discover the benefits of walking and resistance training, and how to find enjoyable physical activities.
Get advice on balanced eating, avoiding unhealthy snacks, and the importance of staying hydrated.
Coming from someone who’s experienced the downward spiral of weight gain and related health issues due to a sedentary freelancer lifestyle–staying in shape should be a priority. In my early twenties, the urge to stay fit was coming from a spot of pure vanity. Today, I know that being fit is so much more than looks; it is deeply connected with our self-esteem and both mental and physical health.
After years of trial and error, I believe I’ve finally mastered the routine. Staying in shape while working from home doesn’t need to be time-consuming or overwhelming, and the key is (as cliche as it may sound, I know) consistency and organization.
The Infamous Steps
Is 10k the magic number? While it seems to work for many people, the number of steps isn’t the objective here. Motivating yourself to go on a mental health walk before or after work is the real challenge. In my case, a playlist of my favorite TED talks and motivational podcasts is key, as it motivates me to prolong my walks and get those extra steps in.
Walking is, undoubtedly, the most underrated yet effective method of staying in shape. While many people prefer to walk on a treadmill at home or in the gym, outside walks boost my mental clarity, sharpen my focus, and allow me to organize my thoughts–especially in the morning. Since including walks in my daily routine, I’ve also noticed my physical health improving, especially sciatica pain.
Physical Activity You Enjoy
The key to staying consistent is finding a physical activity you genuinely enjoy and look forward to. It is safe to say I tried everything under the sun, including pilates, yoga, dancing, and jogging. While each of these activities offers a plethora of benefits, they simply didn’t spark my interest.
Resistance training with an addition of cardio has been my choice for years now. While it is easy to feed into the misconceptions surrounding weightlifting, especially for women, the truth is that weights will not make you bulky. Bodybuilders who lift with the intent of building a bulky physique have very strict, detailed routines that include both workouts and nutrition, and this isn’t something that happens overnight.
Numerous studies support the fact that resistance training is one of the best methods of promoting lean muscle building while burning fat. Also, the dopamine rush after a weightlifting session is unmatched!
Motivation vs. Consistency
One of the biggest mistakes in my early fitness days was relying solely on motivation. Some days, the last thing you want to do after spending hours in front of a computer screen is hit the gym, and that’s okay. Letting it be your excuse, on the other hand, is a dealbreaker, as consistency is the only path to success.
The goal is to train your body and mind to acquire a new habit, and habit-forming depends on repetition. This means that even on the days you don’t feel a rush of motivation, you should still grab your gym bag and go complete the task. Cliche alert: The only bad workout is the one you didn’t do!
Silencing that inner voice that keeps telling you to quit and going through with the workout on low-energy days has to be one of the best feelings. Of course, the warrior mentality doesn’t apply to sick days–always listen to your body and take necessary breaks.
The Power of Nutrition
One of the biggest issues I faced while working from home was balanced nutrition. When you’re spending most of your day at a desk at your home, you may be tempted to order in or snack a lot between your main meals. Add the sedentary style to the equation, and you get an ideal scenario for quick weight gain.
The strategy that helped me break out of this vicious cycle is based on:
Limiting food ordering–I rarely ever order in anymore, as I rather treat myself to a nice dinner out on the weekends.
Out of sight, out of mind principle–If I don’t have snacks available in my house, I will never be tempted to leave the house to get them. Therefore, my pantry and my fridge are stocked with healthy products that align with my current nutrition plan.
Having three main courses–I left the meal-skipping mindset far behind. Food is fuel, and it is necessary for normal functioning–both physical and cognitive. I cook all my meals, prioritizing high protein intake and fresh produce, while limiting highly processed foods.
Staying hydrated–I watched my brain fog disappear when I increased my water intake–and if you’re not the biggest water fan (like myself), adding fruit slices does help.
Final Thoughts
The formula is quite simple, and there are no shortcuts or quick fixes. I would say that, out of all the mentioned aspects, consistency plays the biggest role in creating an optimal style for yourself. Staying consistent with your low-impact workouts and 80/20 diet can prove to be far more effective than any aggressive, radical approach–especially if you enjoy it.
