If you are working from home, this one is for you!

Let's look at some key facts about your current work lifestyle:

  • Statistically, we spend one-third of our lifetime working.
  • Excluding sleep time, half of your working day (or longer) is spent in front of the computer screen.
  • That means half of your working day (or longer) is spent in a seated position.
  • If you are mentally tired after work, your next destination most likely will be a comfy couch.

(You got the picture.)

What are potential long-term side effects of continuing working like this:

(The ones you can feel already.)

  • Tight hips and hamstrings (sitting means those muscles are always in a contracted position).
  • Neck / shoulder / lower back pain (sitting means those muscles are always in a stretched position).
  • Bad posture.
  • Fatigue.

(The ones you may experience in the future.)

  • Faster sarcopenia (fancy word for muscle loss due to aging).
  • Osteoporosis (or any type of joint inflammation).
  • High blood pressure, elevated lipid profiles, type 2 diabetes, obesity, higher chance of cancer (and many more).

Coach, but I train 2–3 times a week, and I go on walks during my lunch time — is that enough?

Well, it depends on the individual. If you want an answer right now, actually we can find out:

  • Grab your iPhone.
  • Go on the Health App.
  • Find “Steps.”
  • Find “Weekly Step Average” (you should see a chart like this).
Weekly step average screenshot example from Health App

It is essential to understand that making your body active on a daily basis goes on top of your training program and diet! Steps are one of the best basic estimations of how active you are during an average day.

When I explain Steps — this relates to everyone. You don’t have to train or diet; I am just making you aware that this is the fundamental element of your long-term health, which, similar to Sleep (which I spoke about in the previous article), is an important health essential. Non-negotiable!

So, based on your weekly average, I can already advise you what is enough:

  • My weekly average is around 2,500 steps – not enough, we need to work on it ASAP.
  • My weekly average is around 5,000 steps – not enough, but small tweaks will help us get you there.
  • My weekly average is around 7,500 steps – enough, you are doing well, stick to it.
  • My weekly average is around 10,000 steps – brilliant, well done.

I am gonna post a screenshot of a PubMed research about the effects of steps and longevity I always like to refer to when I explain this topic.

Research reference image about steps and longevity

Now, if you agree with me and understand the above — if your steps are not enough, and if you are lucky to be working from home — buckle up for below.

Home Office Set-Up for Insane Fitness

The main goal of this advice is to shape your home-work environment into one that allows you to become healthier, live longer, be more productive at work, and rapidly benefit your coaching progress.

To start with, I am gonna share with you a picture of my amazing, happy client Laura:

Client Laura in home office fitness setup

1. You want a good-quality adjustable standing work desk.

Just by alternating sitting with standing and focused work time, it will have an immense impact on your overall health and fitness. You not only finally! stretch your hips and hamstrings but also engage! your lower back and neck muscles in accordance with your natural alignment.

I have one in front of me while writing this, once you’ve got one, you will never go back.

Cost of this ranges around (£80+). Your work most likely will cover this expense!

2. You want a nice small home treadmill that will go below your standing work desk.

Imagine you can work, reply to your emails, watch HR videos — all while doing little steps. Chipping away your daily target, feeling more blood flow, more energy, and reaping the benefits of both doing your job and looking after your health.

The best part is you don’t have to do it all the time — just jump in whenever you feel like it and watch your weekly average step counter explode.

Cost of this ranges around (£100+). Your work most likely will cover this expense!

Just to be clear, this is not a massive industrial gym running treadmill — this is a small, tidy walking treadmill that fits perfectly below the desk and is easy to store.

3. If you have a lovely sitting office area and not enough space for a standing desk, you can opt for a combination of this treadmill and work desk all together.

like the one in the picture below, courtesy of my client Chris:

Combined treadmill and desk setup example from client Chris

TO WRAP THIS UP:

  • Measure your steps.
  • Aim for more than 7500 steps as a weekly average.
  • If you work from home, take advantage of that.
  • Get an adjustable standing work desk and home walking treadmill.

See how insane a difference this will make - in your productivity, health and fitness progress.

Coach Slawek.