Do you want to explore the numerous benefits of having a gym when working from home? Then this post is for you.
Working from home is beneficial, but it can easily make you sedentary. Prolonged sitting in front of a laptop is a major cause of back pain, eye strain and migraines.
A gym in your home office is a great way to get you active. Regular exercise can bring you many health benefits including reducing stress and improving your mood. It may also lessen back pain and other body aches caused by prolonged sitting.
You don’t need to break the bank for your gym equipment. A few basic tools like a gym bicycle, exercise ball, and yoga mat are good for a start. Read further to find out all the benefits of investing in a gym for your home office.
The Relationship Between Exercise And Mental Health
Studies show that regular exercise can positively improve mental health. An example is one carried out on people aged 18 and older for 3 years (2011, 2013, and 2015).
The study aimed to find the relationship between exercise and mental health in people. In the sample, some people exercised while others didn’t.
On average, these people reported four days of poor mental health in a month. The study depicted “poor mental health” as stress, anxiety, depression, and other emotional problems.
During the period of the study, the number of poor mental health days lowered by more than 40% for people who exercised. This implies that physical exercise is associated with reducing mental health issues.
Aerobic exercise like running, jogging, or dancing can relieve depression, anxiety, and stress. When we exercise, more blood is circulated throughout our bodies and reach important areas like our brains.
The parts of our brains that react to stress, control mood, and other mental activities are probably invigorated by the active circulation of blood.
Benefits of Exercise While Working from Home
Working from home is great, but it can make you sedentary over time. And being sedentary can lead to weight gain, increased risk of diabetes, heart disease, hypertension, etc.
Being active with regular exercise helps to keep you productive and uplifts your mood. It helps you shed excess weight, strengthen your body, and build stability.
Yoga and meditation are also great for your mental health. They can help to reduce stress, relieve anxiety, and keep you calm and focused. They also help to keep you creative and think better.
If your work involves working for long hours while sitting in front of your computer, it’s important to take regular breaks. Without breaks, you can easily become stressed and exhausted. This may reduce your productivity and negatively affect your work performance.
You can use the Pomodoro technique to guide you through taking breaks. It involves working for 25 minutes and taking five-minute breaks in between.
Read: Best Home Workout Routine For Remote Workers
What Are The Benefits of Having A Gym In Your Home Office?
Now that we have explained the positive effects exercising has on mental health, let’s look at the benefits of adding a gym to your home office.
#1: Stick To Your Workout Routine At Home
Exercising at home may seem challenging, but looking at the bright side, you have a lot to gain.
Working out at home is important to help you develop a sense of discipline. Having a personal gym even makes things better, especially when you have the right equipment to get you started.
Here’s how it works. Having a dedicated gym space trains your brain to motivate you for exercise. And so, you tend to stick to your workout routine better.
#2: A Private Gym At Home Will Boost Your Confidence
As a beginner, it’s easy to feel intimidated when you visit a regular gym. But by having a gym in your home, you can focus better on your workout routine.
The more you exercise, the more you achieve your body goals. This helps to boost your confidence better than going to a regular gym. It also builds your self-esteem and helps you feel comfortable while working out.
#3: Tailor Your Exercise Routine To Suit Other Commitments
Many regular gyms have programs at fixed periods that can clash with the timing of your personal engagements. For example, if a HIIT program at the regular gym is by 8 am, and you have a video conference at the same time, you may not be able to work out.
However, having a home gym allows you to create your workout routine while accommodating other engagements. You get to attend to your personal matters and work out when you like.
#4: Increase The Energy Needed For Personal Productivity
Without exercise, we gradually develop a sedentary lifestyle, and this can lead to several harmful effects. Apart from health issues, being sedentary for a long time can reduce mental and physical productivity, making you feel sluggish and dull. Physical exercise involves burning calories, which means, it uses energy to burn energy. This energy is required in our bodies to perform many biological functions. The parts of our brain that control creativity also need this energy to get running.
Read: Top Remote First Companies Hiring Now
#5: Bad Weather Will Not Break Your Fitness Routine
It’s difficult to stick to working out in a regular gym, especially in bad weather. It may even be worse if you have to commute every day. This can be inconvenient and reduce motivation to exercise.
With your gym in your home, you don’t have to worry about going out during bad weather. This can help you stick better to your workout routine while keeping you motivated.
#6: Get All The Benefits of Exercise Without Going To Public Gym
It doesn’t matter where you exercise, whether in a local gym or your home. If you stick to your routine and do all the necessary workouts, you can enjoy all the benefits of exercising. Some of these benefits are:
- Helps you shed excess weight
- Helps you become physically and mentally fit
- Reduces back pain
- Helps you build strength and stability
- Boosts confidence and self-esteem
- Improves your mood and mental alertness
- Reduces risk of heart disease, hypertension, and other health problems.
As long as you buy the right equipment and stick to your routine, getting the benefits of exercising can be easy. It’s pretty important to get a gym partner or instructor to keep you motivated.
#7: Save Money On Public Gym Membership
Having a gym in your home allows you to save money on gym memberships. Many public gym subscriptions are expensive and require monthly or yearly renewal. In a year, you will discover that you’ve spent a reasonable amount of money on gym memberships.
Instead of subscribing to a public gym, you can invest the money in buying quality exercise equipment for your home gym. You will find out that it is more cost-effective, durable, and worthwhile.
#8: No Commuting Time Required
Commuting to a public gym every day can not only cost money but also precious time.
A gym in your home office helps to save you time and money while giving just as many benefits as a public gym. It also saves useful energy and reduces unnecessary stress. Being comfortable while exercising is important to keep you motivated and in the right mood.
#9: Get Your Desired Privacy
Working out in a public gym can make one feel uneasy with many people present. This can also lead to feeling uncomfortable and a change in mood.
Working out in your home gives you all the privacy you need to perform any exercise you like. You can regulate your surroundings to your taste, whether lighting or ambient sound.
#10: Control Your Gym Space
In public gyms, you are forced to listen to any music they play, or unhealthily put up your headphones to high volume.
Having your own gym allows you to listen to the music you like, design your space to your needs, and work out when you desire. You can also wear what you like and be comfortable in your space.
#11: Helps You Sleep Better
Working for long hours can be mentally and physically exhausting. This increases stress and can affect your sleep.
Light exercise can help to reduce stress and mental exhaustion caused by overworking. It also helps to improve sleep and relieving mental exhaustion.
How to Create A Gym in Your Home Office
To create a gym in your home office, it is important to consider a few critical things. One of the biggest things to keep in mind is the size of your office. If you do not have sufficient space, you can use any other available space in your home.
Here are a few tips to help you create a gym in your home office:
Identify Your Needs
It’s important to know what your exercise needs are. Do you need to lose weight? Stay fit or build strength? Or do you just need to stretch and practice yoga?
Knowing your exercise needs helps you draft an effective workout routine that is easy to stick to. It also guides you on the type of gym equipment to purchase.
Draft Out Your Exercise Goals
Having exercise goals is part of creating routines. Your routine is the steps you take to achieve your exercise goals.
If you want to lose weight, cardio and strength training are the best types of exercises to add to your routine. If you need to stretch often or meditate, you can opt for practicing yoga.
Read: Remote Work vs Work From Home: What Is The Difference?
Determine Your Gym Space
It’s best to assess your available space before buying gym equipment. If possible, take the measurements of the space to know the size of the equipment to buy. You don’t want equipment to dominate your workspace and make things inconvenient. You don’t have to add your gym inside your home office. If you have little space, you can have your gym anywhere in your home.
Get the appropriate gym equipment
With your needs and goals in mind, getting the right equipment will become easier. If you need to do cardio, consider getting a treadmill, or gym bicycle. For strength training, dumbbells, and kettlebells are perfect. If you need to do yoga, consider getting a yoga mat, exercise ball, and resistance bands.
Customize Your Space As You Wish
Having your gym at home allows you to design it as you wish. You can paint your gym space with accent colors and put rubber flooring for safety.
Top Rated Home Gym Equipment Brands
Getting the best equipment is important to ensure quality, durability, and functionality. Here are some of the top-rated home gym equipment brands to buy from:
- Tempo
- Peloton
- NordicTrack
- Sunny Health and Fitness
- Sportneer
- Bowflex
Frequently Asked Questions About Owning A Home Gym
Why It Is Important To Have A Gym In Office?
Having a gym in the office is a good way to encourage exercise while you work. Sitting for too long can cause back pain, aches, and eye strain. Staying fit reduces health risks, improves your productivity, and keeps you healthy.
What Are The Benefits Of Having A Gym In Your Home Office?
A home gym is beneficial in many ways. It helps you save money and time from commuting to a local gym. You have the freedom to set your routines to suit your needs and exercise when you wish. You also get privacy and convenience while exercising.
Is A Home Gym Effective?
A dedicated gym in your home can be effective if you stick to your routines. It can be more challenging to work out in your home, but the results can be the same as going to the public gym. You only need to know the right exercises to perform, and a sense of discipline to help you stay consistent.
What Do I Need For A Home Gym?
The equipment you need for your home gym depends on your needs and exercise goals. Some of the basic gadgets to buy include a yoga mat, resistance bands, exercise ball, ab wheel, jump rope, gym bicycle, etc.
Read: Home Office Furniture Buying Guide For Remote Workers
Conclusion
Although it is great to work from home, it is easy to be stuck in one place for too long. This leads to a sedentary lifestyle that can cause weight gain, stress, body strain, and other health problems.
Studies show that exercise may reduce stress and improve mental health. And having a gym in your home office is a great way to motivate you to exercise more often.
Working out at home can save you time, energy, and money. It also gives you privacy, convenience, and flexibility to suit your needs.
