10 Freelancing Tips For Keeping Fit While Working From Home

James K Smith

freelancing health tips

Working from home offers great flexibility, but it can also make staying active challenging. Here are ten practical tips to help freelancers maintain their fitness while working from home.

Start Your Day with a Stretch

Ever wake up feeling stiff? Starting your day with a simple stretching routine can make a big difference. Stretching helps improve your flexibility, reduces stress, and gets your blood flowing.

Example Routine

  • Neck Stretches: Slowly tilt your head from side to side.
  • Shoulder Rolls: Roll your shoulders forward and backward.
  • Toe Touches: Reach down towards your toes to stretch your hamstrings.

Schedule Regular Breaks

Sitting for long periods can be harmful. Scheduling regular breaks to stand up, stretch, or walk around helps keep your body active and your mind sharp.


  • Use a Timer: Set a timer for every hour to remind you to take a break.
  • Short Walks: Walk around your home or step outside for fresh air.

Create a Dedicated Workout Space

Having a dedicated space for exercise can motivate you to stay active. You don’t need a lot of space – just a corner with enough room to move around.


  • Yoga Mat: Great for stretching and floor exercises.
  • Resistance Bands: Perfect for strength training.
  • Small Weights: Useful for a variety of exercises.

Incorporate Movement into Your Workday

Finding ways to incorporate movement into your workday can help you stay fit without taking extra time out of your schedule.


  • Standing Desk: Alternate between sitting and standing while working.
  • Desk Exercises: Try chair squats, leg lifts, or seated marches.

Take Advantage of Online Workouts

There are many online resources offering free or affordable workout classes. From yoga to high-intensity interval training (HIIT), there’s something for everyone.


  • YouTube: Channels like Yoga with Adriene and Fitness Blender offer great routines.
  • Apps: Try apps like Nike Training Club or MyFitnessPal for guided workouts.

Stay Hydrated

Drinking water is crucial for your overall health and can also help maintain your energy levels throughout the day.


  • Keep a Water Bottle Handy: Having a water bottle on your desk serves as a constant reminder to drink.
  • Set Hydration Goals: Aim to drink a certain amount of water by specific times of the day.

Plan Active Social Activities

Combine socializing with physical activity to make staying fit more enjoyable.


  • Virtual Workout Classes: Join a friend for a virtual class.
  • Outdoor Meetups: Go for a walk or hike with a friend (if possible).

Use Technology to Your Advantage

Fitness trackers and apps can help you stay on top of your fitness goals by tracking your activity and reminding you to move.

Popular Options:

  • Fitbit: Tracks steps, workouts, and sleep.
  • Apple Health: Integrates with various fitness apps.

Practice Good Posture

Maintaining good posture while working can prevent back and neck pain, helping you stay comfortable and active.


  • Ergonomic Chair: Invest in a chair that supports good posture.
  • Monitor Height: Ensure your screen is at eye level to avoid straining your neck.

Make Fitness Fun

Finding activities you enjoy can make staying active feel less like a chore and more like a fun part of your day.


  • Dancing: Put on your favorite music and dance around.
  • Gardening: If you have a garden, tending to it can be a great workout.

By incorporating these tips into your routine, you can stay fit and healthy while working from home. Remember, the key is consistency and finding activities that you enjoy. Stay active and take care of your well-being!

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