As a remote worker, it is tempting to sit in front of your computer for long hours without a home workout routine. But the downside is that it can lead to a sedentary lifestyle and cause body aches, back pain, and obesity.
Having a dedicated home workout routine has both physical and mental benefits. Physically, it keeps you fit, active, and healthy. And mentally, it may reduce stress and mental fatigue.
Creating and sticking to a home workout routine can be challenging. So, this post will serve as a guide to help you know the type of workout that suits your needs and how to select home workout equipment for your routine.
What Is a Home Workout?
Home workouts are physical exercises we perform to achieve our fitness goals. It involves fitting exercise sessions into a schedule as a way of building a healthy lifestyle.
Fitness goals vary from person to person. Many people want to stay healthy and fit, while others want to build strength and muscles.
But a much larger percentage of people in the world want to lose weight and burn stubborn fat. This is because many people have a sedentary lifestyle, which is one of the major causes of obesity.
The health risks of obesity such as cardiovascular disease, stroke, and diabetes, can be reduced by a dedicated workout routine. Knowing your fitness needs is essential to help you set your fitness goals and a workout routine.
You can opt to register at a local gym or work out at home. Some people do well in a public gym environment, while others prefer to work out in the privacy of their homes. Whichever option you choose, ensure to always stick to your routine.
The good thing about home workouts is that they are easy to perform and most of them usually don’t need equipment. Still, you can buy equipment to increase the intensity of the workouts.
If you are a beginner, it’s best to hire a professional to guide you in setting up a workout routine with the appropriate exercises.
Types of Home Workout For Remote Workers
Home workouts are your best bet to stay active if you work from home. No matter your fitness goal, you will always find exercises that can help you achieve them.
Below are the types of home workouts you can do from home:
#1: Cardio/ Aerobic Training
Cardio exercise is any rhythmic physical activity that increases your heart rate and causes you to breathe quickly. These reactions are caused by an increase in the burning of calories which requires oxygen from the air you breathe in.
Your heart beats quickly to pump blood and transport the much-needed oxygen to your muscles, and other organs in your body.
Examples of cardio exercises are running, cycling, sprinting, skipping, climbing the stairs, and many more. Most cardio exercises are easy to perform at home and require no equipment. Still, a treadmill or gym bicycle can go a long way to help you stick better to your cardio exercises.
Including cardio exercises in your home workout routine may help you stay active, fit, and healthy. It burns fat and makes losing weight easier, thereby reducing health risks. Cardio exercises may also help you deal with stress, help you sleep better, and increase your lung capacity.
#2: Calisthenics
Calisthenics is any type of strength training exercise that you perform by using your body weight and gravity. It strengthens your muscles and boosts your endurance, mobility, and coordination.
Calisthenics is also called bodyweight training because your body weight acts as a resistance you use to work out. It includes exercises like squats, pushups, plank, pull-ups, etc. These workouts are great for you if you need to work out at home, or in the local gym
Calisthenics is usually paired up with cardio exercises for overall weight loss and fitness. They are great for beginners as anyone can get started without equipment. As your body gets used to the beginner moves, you can then increase the intensity with equipment.
#3: Yoga
When you need exercise for the mind, think of yoga. Yoga is a set of physical exercises known as poses or postures that involves fluid movement, breathing, and meditation. It also comprises stretching and relaxation movements at the beginning and end of each routine.
Yoga is used to improve both physical and mental health. It is practiced for losing weight, relieving back pain, mental alertness, etc.
Yoga practiced as exercise is usually static, which means that you stay in one specific pose for a while before switching to the next pose. As a result, it improves your strength, balance, and flexibility. Yoga is accompanied by breathing techniques, concentration, and meditation. This implies that it can help you manage stress and make you mentally healthier.
Yoga workouts are quite easy for beginners to master and require no equipment except your yoga mat. They can be great for remote workers and people who need to be more active.
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Benefits of Home Workout Routine
It is recommended to perform exercises while working from home. Having a dedicated workout routine is necessary to help you stick to exercising regularly. You can opt to enroll in a public gym, but working out at home may be more convenient.
Here are the benefits of doing your workouts at home:
Get All The Privacy You Need
Working out at the public gym can get pretty uncomfortable with many strange faces present. However, working out at home gives you privacy, keeping away all the unwanted attention and prying eyes.
Home Workouts Save You Money And Time
With public gym memberships getting more expensive by the day, save money by working out at home. A better idea is to invest in your personal gym equipment. What’s more? Working out at home saves you time and the costs of commuting to a public gym every day.
Set Up Your Home Workout Routine
Opting for working out at home means flexibility. This includes creating your home workout routine to fit your daily life and fitness needs. You can fix your workout routine into your work routine by exercising during breaks. Alternatively, you can exercise before or after work hours.
Work Out At Your Own Pace
As a beginner, working out in a public gym can be intimidating. It’s easy to try to catch up with people who aren’t beginners. You may also get unnecessarily pressured to do workouts that are not suited for you.
Working out at home allows you to perform exercises at your own pace. This helps you stick better to your workout routine and achieve your fitness goals.
Get All The Amazing Benefits of Regular Exercise
Regular exercise is necessary to reduce risks of health problems like obesity, heart disease, diabetes, etc.
It also helps to strengthen your muscles and keep you healthy.
If you stick to your home workout routine, you are more likely to hit your fitness goals and enjoy the benefits of exercising.
Best Equipment For Home Exercise Routine
Many home workouts don’t need equipment. But if you need to increase the intensity of your workouts at home, then it’s best to get personal gym equipment.
Below are some of the best home workout equipment to get from Amazon:
#1: HAPICHIL Exercise Bikes Indoor Cycling Stationary bike
Looking for a way to do cardio indoors? Consider getting a HAPICHIL exercise bike. It comes with a flywheel of 35lbs, a belt drive system, and magnetic resistance to give you a smooth riding experience. You also get adjustable foot pads with straps to fit into any shoe size and an ergonomically designed seat for comfort.
It has an iPad holder, bottle holder, adjustable handlebars, and wheels, all for your convenience. The bike also comes with multiple resistance levels which you can switch for more challenging workouts.
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#2: YLDonzet Adjustable Workout Jump Rope with Counter
Skipping is a great way to do cardio at home. What’s even better is a jump rope with a counter that helps you keep track of your skips. The counter can also record the number of calories you consume and the distance you’ve jogged.
YLDonzet jump rope is designed with strong PVC material that makes it durable and tangle-free. It is also adjustable and equipped with steel ball bearings that make skipping smooth and easy.
#3: TONGLIN Resistance Bands Set
If you are wondering how to up your strength training game at home, you can get the TONGLIN resistance bands set. It is great for weight loss, building muscle, and staying fit.
This resistance band set comes in 5 different colors with varying tensile forces. Each is designed for a workout level from beginner to advanced. The bands are also made with 100% latex, providing more durability and preventing cracks or breaking.
#4: Gaiam Essentials Thick Yoga Mat Fitness
When practicing yoga or other floor exercises, you need a comfortable mat like the Gaiam Essentials Yoga Mat. It is 2/5 inches thick and made with durable NBR foam. This makes the mat a soft cushion for standing, sitting, kneeling, and even lying down.
This mat measures 72 inches long and 24 inches wide, making it large enough to accommodate any floor workout you choose to perform. It also comes with a yoga mat carrier strap to easily fold the mat and carry it anywhere you like.
#5: ProBody Pilates Ball Exercise Ball
An exercise ball can be used to help manage stress on a hectic day. It is used to relieve back pain and aches as well.
You can use the ball as a stability ball when doing yoga, pilates, and any other floor exercises. The ball is anti-burst, slip-resistant, and free of toxic materials.
#6: Sunny Health & Fitness Magnetic Portable Under Desk Elliptical Machine
This machine is like a miniature form of an exercise bicycle, where you can exercise your legs while sitting.
It is a smart device with a digital monitor that keeps track of your pedal counts, the total time you pedaled, the number of calories, and more. It also has non-slip pedals, glide wheels, and eight resistance levels to help you exercise properly.
How To Choose The Best Home Workout Equipment
Before shopping for gym equipment, do you know that you need to identify your fitness needs first? Yes. Knowing your needs can help to guide you in making the right choice.
Choosing the best home workout equipment may not be easy, but knowing the type you need is the first step to getting there. Also, consider your available space, the cost, and the installation of the equipment.
Frequently Asked Questions About Home Workouts
How Can I Stay Active While Working Remotely?
The best way to stay active while working remotely is by creating and sticking to a workout routine. Schedule your workouts to periods that are suitable for you, and try to keep up with them. You can exercise during breaks to keep you from being sedentary.
How Do Remote Workers Stay Healthy?
As a remote worker, you can stay healthy just like everyone else. Make sure to avoid junk food, eat healthily and take enough water. Then, create a workout routine to keep you active. You can also try meditation to keep your mind relaxed and alert.
How Do You Exercise With Wfh?
When working from home, you can try exercising by doing simple cardio workouts like skipping or jumping jacks. You can also include squats, pushups, and mountain climbers to strengthen your muscles. Whatever you do, make sure to keep active.
How Can I Exercise While Working On My Computer?
It’s simple. Try exercises like arm circles, tricep dips, or desk push-ups. You can try getting an under-desk elliptical machine that resembles a small exercise bike. It helps you exercise your legs even while working on your computer.
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Conclusion
Prolonged sitting is one of the side effects of working from home, and it can lead to a sedentary lifestyle. Doing home workouts is a good way to get active even while working.
You can opt for cardio workouts that get your heart beating quickly and burning calories, calisthenics that strengthens your body, or yoga to calm your mind. No matter the option you choose, ensure to get the right equipment that suits your needs from Amazon.
