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After coronavirus pillaged communities worldwide, many businesses adopted a desperate-times-call-for-desperate-measures mentality. They switched from in-person workplace setups to at-home spaces to accommodate safety guidelines. However, almost a year later, many employees and employers still favor remote work. With work-from-home professionalism growing in popularity, people began acclimating to the homebody lifestyle by staying in—on and off the clock. 

Remote employees have begun swapping dining out for delivery services and crowded gyms for at-home workouts. Thus, saving time and money on commutes. In addition, work-from-home professionals have had to adjust their daily routines to stay in shape while working remotely.  

Luckily, there are limitless ways to stay active with at-home workouts and equipment. Read on for six physical activities you can try without leaving the comfort of your home.

Hop-On An Air Bike

An  increasingly popular piece of equipment many fitness enthusiasts enjoy is the air bike. This standing cycle uses a sizable fan-like system instead of a front wheel, spinning as you pedal.  Because this model utilizes a fan instead of a flywheel, airflow is constant, propelling the blades and cooling you simultaneously. 

Additionally, an air bike, specifically the Assault AirBike, allows for a more linear routine. It automatically increases resistance as you speed up and lowers it as you slow down. Most assault bikes are lightweight and compact, perfect for at-home fitness enthusiasts looking for a cardio workout.

Online Yoga
Photo by Zen Bear Yoga on Unsplash

Find An Online Yoga Class

For working professionals missing their yoga class on the way home from a busy day, joining an online course can provide all the benefits of in-person fitness. 

Yoga instructors have begun utilizing online avenues to keep groups alive. Allowing busy professionals to participate without leaving their homes. Slowing down, stretching, and strengthening your core will be the perfect wind down after a stressful day.

Don’t Underestimate Stretching

An excellent way to ward off stiffness during a day of sitting is stretching. Whether you start the day with some deep breaths and stretches or continue throughout the workday, your body will thank you for the movement. Not only will you feel refreshed and ready to continue working, but your muscles, joints, and ligaments will also thank you for the slow, consistent stretches.

Additionally, stretching and breathing exercises help ward off stress, perfect for at-home professionals struggling to wind down after working remotely. 

DIY Weights

For working professionals trying to maintain an all-over tone, lifting weights is a must. However, for those who prefer to stay at home instead of hitting the gym, finding a weight set that doesn’t cost an arm and a leg can be challenging.

Luckily, you can DIY a set of weights perfect for a quick workout between meetings. Pick up canned goods or jugs of water from your cold storage for a cheap, easy weightlifting session. 

Give HIIT Workouts A Go

For fitness enthusiasts looking for an at-home cardio exercise, HIIT workouts may be the perfect solution. HITT—which stands for High-Intensity Interval Training—is an excellent option for those with limited space and time because of their short timespan and lack of equipment. These exercises utilize your body weight, featuring jumping squats, burpees, and planks, to work out multiple muscle groups while making your sweat. 

Walk During Meetings

Whether you walk during your lunch breaks or meetings, you can squeeze extra steps in by taking a stroll around the block. Something as simple as walking can help your body stay agile and healthy, allowing your joints and muscles to stretch throughout the day. Additionally, walking helps clear your mind and relax, a valuable tactic for overworked, stressed-out professionals. 


Parting Shot

Although maintaining a healthy lifestyle can be challenging for remote professionals, there are many at-home exercises to help you stay in shape. 

Between work-meeting walks, DIY dumbbells, and midday stretching, you’ll be on your way to a healthy lifestyle without disrupting your work-from-home routine. 


Linda Williams

Linda Williams is a UIC alumnus. She has nurtured a successful career as a legal secretary over the last 20+ years. During this time, she supported some of the most esteemed attorneys in Chicago. When she's not writing legal documents at lightning speeds or developing her personal writing portfolio, Linda enjoys wellness and spending time with her beautiful children -- especially her new granddaughter! According to Linda, nothing sparks joy quite like quality time with family, a good book, and opportunities to find your creative voice

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.