Experts reveal best ways to stay fit working from home

During the pandemic, 70 per cent of the workforce was working from home (WFH) and since then, 61.9 per cent of companies have planned to incorporate remote work, be it fully remote or hybrid. 

With more and more people working from the comfort of their own home, a Health Impact Assessment found that home working may be associated with more sedentary lifestyles and in turn increased risk of obesity. Most of our calories throughout the day are burned through non-exercise activity thermogenesis, which is things such as walking, and other basic activities. When working from home, sometimes our activities can be even more limited.

Research conducted by online fitness resource Total Shape found the best ways to keep active while working from home.

Standing desk

Some of the benefits of standing desks are that standing burns more calories than sitting, even if you simply stand still. Research has also shown that 66 per cent of workers felt more productive and 87 per cent felt more energised. Standing activates the muscles in your legs and core while stimulating circulation, which can help you to burn extra calories and build your strength.

Cost: £150 - £600. Calories per hour: 60 - 90

Desk treadmill 

Studies have shown that walking between 1 and 2.5 mph can lead to an extra 170 – 240 calories burned per hour. Not only have people encountered the physical benefits of getting more exercise, but walking helps to oxygenate the brain by stimulating blood circulation. So, we think better and more efficiently when we walk.

Cost: £200 - £800. Calories per hour: 170 – 240 

Under desk bikes

This type of aerobic exercise is good for staying fit and can help strengthen your legs and joints. Studies estimated that peddling while seated can burn up to 10 calories per minute depending on the intensity, which means you could burn up to 600 calories an hour. However, the average gentle peddling will likely burn 100-300 an hour. 

Cost: £50 - £200. Calories per hour: 100 – 600 (depending on intensity)

Resistance bands

You can perform plenty of more passive resistance band workouts even when you're doing something at your desk. This means that in between typing and during brainstorming sessions, your body can keep active alongside your mind. Exercises could include bicep curls, overhead tricep extensions, and shoulder raises.

Cost: £15 - £40. Calories per hour: 180 – 252

7 Minute workout 

Searching ‘seven-minute workout’ on the app store will reveal an app that will guide you through various workouts that you can do in your own home, which take just seven minutes at a time. The 7-minute nature of these workouts allows people with busy schedules to fit in exercise and can help break up your working day, increasing productivity.

Cost: Free. Calories per 7 minutes: 20 – 50 


Exercise and living an active lifestyle are obviously important in staying fit and healthy; however, diet is a key contributor to overall health and fitness. People with few distractions at home may find that they are more aware of hunger than they would be at the workplace which can lead to more snacking and possibly an unhealthier diet. By focusing on eating healthy foods and healthy snacks, people who work from home can ensure that they are staying fit and keeping their bodies healthy. Studies show that both the overall composition of the human diet and specific dietary components have been shown to impact brain function. 

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