Please wait a moment loading...

The Importance of Staying Physically Fit When You Work from Home

The Importance of Staying Physically Fit When You Work from Home

There are many benefits to staying physically fit when you work from home. For starters, you can benefit from being able to actually go out every now and then instead of spending all day on your computer. However, there are many other reasons why you should stay fit when you are working.

On this page, we will be breaking down the top reasons that you should consider working out or keeping your cardiovascular rate up. Science says that if you keep your heart rate pumped up for 30 minutes a day, 5 days a week that you are doing enough to stay fit.

If you are looking for some reasons why you should start working out today, this article might be a source of inspiration for you to exercise a little more while you are working from home. Although it is best to exercise outside, getting your heart rate pumped is always possible from home. This really leaves you no excuse to exercise more.

You Will Sleep Better

Everybody knows how terrible it is to be up all night when you simply want to fall asleep. When you have a ton of things to do the next day, there are few things that are worse than not being able to sleep. In addition to the lack of sleep you experience for the following day, your mood and energy levels naturally take a toll when you don’t get enough sleep.

Many people who have problems sleeping might choose to resort to using drugs like sleeping pills to assist them while falling asleep. However, studies have shown that exercise is a very good remedy for insomnia and other sleeping problems. If you have problems going to sleep, exercise is a good way to give yourself some extra sleep. Put away the unnecessary chemicals and starting finding ways to naturally get quality sleep.

Getting an excellent night’s sleep is one of the best feelings in the world. When you get enough sleep it is easy to get started with your work in the morning. This means you will need less coffee and save extra time for getting started in the morning. After all, there are only 24 hours in a day. If you work from home, you will likely make the most efficient use of your time.

You Will Look Better

How you look has great effects on how people treat you in your personal life, your self-esteem and in helping you visualise the positive effects of staying physically fit when you work from home. If you have a partner, odds are that they don’t want you to decline into being overweight and unhealthy. Accordingly, if you are looking for a new romance in your life, the way you look has a lot to do with passing the first test of mutual attraction.

No matter what part of life you are living in, there are countless positive effects in retaining your body’s natural look. Since it isn’t even that hard to stay physically active enough to boost your look, this should be something that you heavily consider. Exercise in small amounts is all that it takes to start improving the way your body looks. After all, who doesn’t like looking good?

Everybody knows that the more you work out, the better your body starts to look. For example, if you lift weights every day you will start to build muscle. If you do sit-ups every day, your abs start to show. Accordingly, daily exercise helps to retain healthy blood vessels, lungs and a manageable body weight. If you want to start looking better, and more natural, staying physically fit will heavily benefit you.

You Will Have Improved Focus for Work

Focus is one of the keys to being efficient and getting as much done in a day as possible. Everybody’s brain goes on breaks every now and then. Some people struggle with focus and attention more than others, but it is something that is natural for all of us to experience at one point or another. However, focus is something that can be controlled by you.

Although there are many different ways to boost your focus levels, science has demonstrated that people who engage in some sort of aerobic exercise have boosted levels of attention and processing speed, executive function, among other things. For this reason, many people will choose to exercise so that their brain will be ready to work efficiently in clear mindset.

Having more focus at work means that you can finish tasks quickly and move on to other things that matter most. When you work from home, odds are there are an endless number of tasks that you can accomplish. Time can be your strongest ally or your worst enemy. Since exercise can help you to improve your focus levels, it is worth considering dedicating 30 minutes a day for fitness so that the rest of the day can be used for finishing more tasks.

It Will Improve Your Memory

It is frustrating to have a list of important things that you need to get done, but not remember to finish them. With the wide array of things going on in the world and your personal life, it is understandable that you will forget to do something important. However, it is ideal to have a clear mind at all times so that you can remember to do what is most important in your personal life.

Although there are many different ways you can go about trying to work on your brain’s memory, exercise is one of the easiest ways to do so. In addition to improving your focus, studies have shown that exercise is beneficial towards improving your memory. If you want to boost your memory without having to take extra notes down or sign up for some sort of course, you might consider simply exercising more.

Along with the physical benefits that clearly come with exercise, there are endless amounts of mental benefits. Focus and memory are two of the most important parts of getting your work done in a day. After all, if you spend more time doing your work instead of contemplating what else there is to do, you will find yourself with more time in the day. Clarity and the art of always being conscious of what you are doing and what you need to do immediately after will help you be more productive.

Improved Energy Levels

Have you ever had a large task to finish with a tight deadline, but simply couldn’t bring yourself together to buckle down and complete it? This is a common problem for people who work from home. However, just with many problems, how you choose to deal with it can have either a positive or negative effect on how accomplished you feel at the end of the day.

Working from home usually means that you need to be the biggest motivator in your life. You don’t have anybody behind your back to keep you on task and motivated. This means that finding ways to balance your work and free time is crucial. If you are careful to plan out your days, you can find yourself with plenty of time for finishing your work, leaving plenty of time for friends and family. There are countless benefits that come along with having some extra mental energy to accomplish more.

If you want a good way to ensure that you have the mental and physical energy for getting your work done, exercise has been pointed out by science to be an effective way of boosting your energy levels. This will allow you to have plenty of time for overcoming the mental barrier which may otherwise make you think that you can’t finish your current task.

Improved Self-Esteem and Confidence

The biggest barrier to getting plenty of work done from home is often how you feel about yourself. Often, your biggest friend and worst enemy in life is yourself. When you realise this, you start to notice that having a high self-esteem will help you in many different aspects of your work life. In fact, having a high self-esteem and carrying yourself with confidence are important skills that not everybody learns during their lifetime.

For example, having the confidence to reach out to potential clients you would previously have not imagined being able to work with, will allow you to unlock opportunities that otherwise wouldn’t have happened due to personal inhibitions. Everybody struggles with self-esteem and confidence at one point or another in their life. This doesn’t mean that it needs to stay this way. There are many ways to deal with this common problem.

In any case, there is simply no reason you should spend your days with a low self-esteem and confidence in yourself. Don’t worry though, since studies illustrate that a healthy amount of exercise can boost your self-esteem and personal confidence. If you sometimes find yourself struggling with your self-image, one of the sure-fire ways to overcome this is to exercise, make your body look better, and feel better about yourself in general.

Improved Brain Functionality

The human brain is a fascinating thing. When you think about it, the brain is the most important asset that you have. It is the decision maker, the thinker and the tool you use for finishing all of your daily work. This is the reason why it is crucial that you take care of your brain and find ways for it to function at its most efficient level for working from home.

Since exercise has been known to improve your focus, memory and other areas, it is important to take care of your brain. In addition, exercise has been shown to help you receive plenty of oxygen in your brain. Oxygen is one of the most important chemicals for human health. Staying physically fit also helps you to retain an equilibrium of hormones such as dopamine, which activates your brain’s natural pleasure centres.

Anybody who wants their brain to work at its most maximum efficiency possible should consider spending 30 minutes a day getting your heart rate up so that you can sharpen your brain. When you consider the many positive effects that physical fitness has on your brain, there are few more solutions which are as easy and beneficial as physical fitness in your life.

Better Mood

When it comes to your work life, how you feel right now is one of the most important factors in determining how much work you will finish each day. Since time is an asset, you should consider your mood to be your sidekick in helping you to be efficient in your daily routine. For example, spending your time thinking about how mad your partner made you for forgetting your birthday will do nothing but drag you down and lead to you accomplishing less.

Many people might take other avenues for having a good mood, such as meditation and professional help. However, physical fitness is one of the many different options which experts conclude to be a natural way to make you forget about the things that don’t really matter and leave you with plenty of concentration for your work.

Instead of soaking in your misery and letting a bad day get the worst of you, you should be exploring ways to be more productive and happy. Since exercise is one of the natural ways to do this, it is worth considering for anyone who works from home. After all, nobody likes being in a crabby mood or being around someone who is in a negative mindset.

It Decreases Your Chance of Serious Injury

Imagine being somebody who works from home and you are soon plagued with an injury which makes it much more difficult (if not impossible) to move around. Although you might work on your computer and be less inhibited by this occurrence than somebody who needs to walk around for work, there is nevertheless a possibility that you experience an injury which makes it more difficult, if not impossible to do your work from home.

We live in a world where there is an endless amount of risks and possibilities for bad things to happen. However, any sensible person likes to reduce the number of risks and bad possibilities in their life so that they can remain healthy and focused on getting your daily work done. After all, you need money first so that you can support yourself and your family.

Although there are many different ways that you can theoretically reduce your risk of injury, studies have shown us that exercise is one of the ways to keep our bodies strong and resistant to physical injury. Your muscles grow the more they are pressed, and your bones and all bodily organs strengthen and become less prone to injury when you do a healthy amount of exercise.

Increased Flexibility

Having a wide range of motion will allow you to receive many benefits in your personal life. When your muscles get tight, it is much easier to become uncomfortable due to the pain that comes along with muscles that need some extra TLC. There are also many benefits from being able to stretch your body into new formations, such as being able to touch your toes, loosen up your back, and so on.

Your body is the vessel which you use in your daily routine to get your work done. How you treat your body has a direct effect on how it treats you. If you never stretch your muscles, for example, they are more likely to become weak and/or tight. When muscles become tight, you will naturally spend more time thinking about the uncomfortable feeling it generates rather than your work.

Studies have proven that simple fitness exercises like stretching can be a great way to loosen up your body, making it more willing to be used for unique things. With healthy, flexible muscles comes the opportunity to forget about one additional problem which could potentially occupy a lot of your thoughts and time.

You Will Live a Longer Life

You put a lot of hard work into your work and family. You have invested years of time building who you are and what you have become. Many people want to live as long as physically possible so that they can make the most out of their lives and accomplish their dreams.

If this is you, it is time to put an end to habits which are not beneficial such as smoking, eating unhealthy food, and so on. Instead, it is important to form habits which are healthy and sustainable if you want to focus more on longevity. The longer you live, the higher the chance is that you will be able to accomplish more in this life than you ever imagined possible in the first place.

Many studies have illustrated throughout history that exercise is a tool which can help you boost your lifespan. However, the choice to act upon this fact remains in your hands. If you want to add some extra years of quality time with your spouse and family, exercising is a great avenue of doing this. Just keep in mind that to reach this goal you will need to remain committed to exercising for (ideally) the rest of your life.

Less Depression and Stress

When you look at the possible emotions and feelings that can go through your brain, there are feelings which are good, neutral and negative. Good feelings are typically things such as love and happiness. Neutral feelings (which can be good or bad, depending on your perspective) are emotions like boredom and laziness. Negative feelings such as depression and stress, however, are inherently negative, toxic feelings that you need to eliminate.

Many people realise that negative feelings are only there temporarily and can even be eliminated through the use of healing practices. Instead of concentrating on how upset you are that your daughter is getting low grades in her English class, perhaps you should be focusing more on the task you have to finish so that your daughter can keep eating healthily. After all, your thoughts are something that you, in the end, can control.

Although there are many different possible ways to combat depression and stress such as seeking professional help, medication and so on, there are always better options. If you want a natural remedy for stress and depression which doesn’t cost you anything but a time investment, exercise has been identified by the National Institute for Health and Care Excellence (NICE) to be a natural treatment for depression and anxiety.

Having a Healthier Body Weight

The unhealthier your diet is, the bigger your body becomes. This isn’t something that anybody will deny anymore. In addition to being healthier in general, exercise means that you will have to carry around less weight in the long run. Think of eating a lot of food as being the same as putting extra weight on your body that you have to carry around. Although extra ice cream may feel good right now, it also means that you could add extra weight to your body.

Have you ever had to carry around a heavy backpack for a long hike? In a similar manner to how your body can become easily tired with the added weight of your backpack, having more body weight works in a similar manner. When you have more weight to carry around, your body becomes tired more easily, and it is much harder to do things that previously would have been done effortlessly.

In addition to cutting back on unhealthy eating habits, physical fitness will allow you to train your body to become more durable and capable of being used more. This can have a range of benefits that can extend outside of your work life into your personal life. The less energy you consume in activities like walking to the bank to get some money out of the ATM or running an errand for work, the more energy you will have for getting your work finished.

You Can Eat More

Eating is one of the biggest joys of being alive. There is nothing better than filling up your stomach at the end of a day after working hard. As you probably already know, it is still imperative that you watch how much you are eating and what kind of food you are eating if you want to keep yourself at a healthy and manageable body weight. Many people who don’t exercise either keep a close watch on what they are eating or simply don’t care since they don’t mind the extra weight added to their body.

However, this doesn’t always have to be the case. It is possible to eat unhealthy food and not expect to have extra weight added onto your thighs or stomach. In fact, think of food as energy which replenishes the body’s needs. If your body expanded a lot of energy on exercise, for example, it will need the energy from your food to replenish your natural homeostasis.

If you haven’t received the inspiration to start working out on a consistent basis, having the ability to eat should be one of your top concerns. Nobody enjoys keeping track of how many calories they consume on a daily basis. If you want to eliminate this natural dilemma, one of the avenues for increasing the amount of food (healthy or not) you eat is by exercising a little more. With enough exercise, the next time you have a tonne of work to get done within a short timeframe, you can enjoy a bowl of ice cream with your work.

Stronger Immune System

Have you ever woke up in the morning on the day you were supposed to accomplish many different things only to spend the entire day nursing a cold? Getting sick is one the many miseries in life that nobody likes experiencing. Thankfully, your personal habits and how you treat your body has a direct effect on the strength of your immune system.

The immune system is a network within your body which is quick to point out bacteria and other things from reproducing and taking over your body’s natural rhythm. Although there are many different ways to improve the health of your immune system such as a healthy diet and staying clear of smoking, working out is also a natural way to keep your body healthy.

If you want to have a life where you can keep the number of days a year you spend coughing, sneezing and so on down, exercise has been pointed out to be one of the best natural ways to keep your immune system strong and healthy. With a strong immune system comes a clear mind free from the inconvenience of sickness. When you consider that 150 minutes of exercise a week can save you days of sickness, it is a no-brainer to keep yourself physically active and accordingly capable of working efficiently.

Better Lung Capacity

Have you ever experienced the feeling of being out of breath and needing to take a break before you carry on what you were doing? This is a very common problem for people who are pressing their lungs to work harder than they are accustomed to. However, just because you experience this with a certain amount of exercise doesn’t mean that it always remains as easy as it was to run out of breath.

Having an improved lung capacity is a luxury when it all boils down to it. You will have the freedom to go up and down the stairs of your home and run over to the car to pick your kids up from school without feeling winded. If you want to receive the benefits that come along with having a great lung capacity as a home worker, then physical fitness is one of the avenues which easily allows you to accomplish this.

In addition to the countless other benefits that come with a healthy amount of cardiovascular activity, imagine being able to breathe much better than you previously had imagined possible. Since many have noticed a correlation between exercise and an increase in lung capacity, another one of the benefits of staying physically fit when you work from home is that you will be able to breathe much better.

Make New Friends

Many home workers will stay in their homes and have an occasional trip to go to the grocery store, bank, pick their kids up from school, and so on. This life can easily turn into an endless routine where you are doing many of the same things every day without receiving any of the benefits that come from being social and making new friends. Making friends is never an easy thing to do, especially when you keep yourself involved in the same routine every day.

Whether you switch up your routine by signing up for a membership to the gym, go for extra walks through the park nearby your home, join a Pilates class, or any of the many ways to exercise more, odds are that you will probably meet some new people along the way. If you want to make new friends, engaging yourself in new experiences with like-minded people is one of the sure-fire ways to do so.

If you are a single parent, the need for being social is amplified. Many people become accustomed to being alone, but this doesn’t necessarily mean they are better off this way. If you have been exploring new ways to meet someone new, whether it be a platonic or romantic relationship, finding new people who want to engage in your new-found exercise habit is a great way to do so.


Online Course


  • Courses provided by New Skills Academy
  • Over 200k students already trained
  • Study in your own time and from any device
  • CPD certified qualifications
  • Verifiable certificate upon completion of the course
  • Gain 12 months access to over 100 courses for a one-off payment