It is a double edge sword working from home. Whether you are a freelancer, blogger, virtual assistant, IT person, travel professional or whomever, working from home has it advantageous:
- Commute from your bedroom to home office
- No need for a closet full of business suits (but we do recommend you get ready for the day to be more productive)
- Less wear and tear on your car and less gas too
- No break room drama. It’s now closed FaceBook group drama. The new ‘break room’.
However, if you been working from home for awhile, you may find yourself sitting for hours on end finishing projects, tasks and just one more post on social media. Even if you get your 1/2 to and hour of exercise in daily, sitting for prolonged periods of time is detrimental to your health. According to a recent study released January 2015 in the Annals of Internal Medicine, regular exercise does not offset the risk of sitting for long periods of time. The findings were gleaned from 47 past studies that working out an hour daily does not account for being sedentary the remaining 23 hours. From one’s daily commute, to catching a show on the tube, to working at one’s desk, to waiting for the kids at little league practice or in the waiting room at the doctor’s office, we are always sitting. Choose to stand. Choose to move around.
According to the Harvard Health Publication from Harvard Medical School, “The researchers adjusted for other types of activity people did, from leisure-time activities to vigorous exercise. Over the course of these studies, people who sat for prolonged periods of time had a higher risk of dying from all causes — even those who exercised regularly. The negative effects were even more pronounced in people who did little or no exercise.”
Personally, I sit for no longer than 45 minutes at once for the most part. I need to get up and move around if I’ve been sitting for that long. And DVR doesn’t help. Stop fast-forwarding through the commercials. Let them play and get up for two minutes.
So what can you do to burn calories when you work from home?
1. Go for a walk
Before I get started writing, I usually need to go for a stroll along our lake. It opens my mind, quiets the external noise and gives room for my creative juices to flow. I take a short walk for 10-15 minutes and return home refreshed ready for the next task.
2. Do some stairs
If your home has more than one level, hike up and down those stairs 10x’s at the end of your 45 minute sit. At least 7x’s in 10 minutes. Livestrong.com’s article, Calories Burned Climbing One Flight of Stairs, states:
The website HealthStatus notes a person who weighs 160 pounds burns about nine calories during a minute of walking up a set of stairs. During the same activity, a 210-pound person burns about 12 calories. If climbing a flight of stairs takes you about 30 seconds, expect to burn half the above calories. While this calorie burn might seem low, standing in the elevator for a minute burns about one and two calories, respectively, for the two people.
3. Get up and dance
This is a fun one for me. Turn on some music and move your body. For one, if you are preparing for any tough calls or you just had a stressful last 45 minutes, this may just get your mind back in the right space. Health.com indicates you can burn up 221 calories in 30 minutes prancing around the house to upbeat tempos. So raise your hands in the air and move’em like you just don’t care. At least that is what Health.com says can boost the calorie burn… raising you hands high and moving them to the beat.
4. Jump rope
This is an old childhood past time that I never let go. There is a jump ropes sitting next to my desk. I often jump rope when I am on hold or I get frustrated about something while working. With the Mayweather v. Pacquiao fight this weekend, I am reminded that jumping rope and boxing go hand in hand. After all, Sylvester Stallone jump roped his way through a whole series of Rocky movies and look at him years later. Okay, I know he did more than jump rope, but you get the idea.
5. Play some darts
Go grab your old dart board from college and hang it up in your office. Yea, we’ll wait, we know you have one somewhere, right? For me, playing darts not only work out my arms, but it helps me focus. Notice a theme with my ‘at-home’ break activities? No? Well, they are all designed to relieve my stress, help me focus and return my mind to a happy state. When I am brainstorming new marketing ideas, I like a good game of darts. Ready, aim, fire! It’s amazing how many ideas and how much clarity I glean from a good game of darts.Ways to burn calories working from home Click To Tweet
Do you work from home? What do you do beyond your regular workout to get the juices flowing?
Annals of Internal Medicine
Harvard Health Publication
Featured favorite on Food & Fitness Friday 5/12/2015.