How to Stay Active When You Work From Home

Let’s be real — working from home is a gift and a challenge all at once. You can wear pajamas to meetings and make your favorite lunch from scratch… but you can also go entire days barely moving from your chair. Without a commute, casual walks to the coffee machine, or an after-work fitness class, it’s easy to fall into stillness — the kind that drains your energy instead of restoring it.

I’ve been there. I’ve had those days where I realized I hadn’t stood up in hours, where my back ached and my brain felt foggy, all because I was so glued to the screen. But slowly, I’ve found ways to bring movement back into my day — not with intense routines or fitness guilt, but with gentleness, intention, and yes, even joy.

This guide isn’t about “fitting in a workout.” It’s about reconnecting with your body in small, meaningful ways — no matter how full your schedule is. Ready to feel more alive, energized, and at home in yourself? Let’s get into it.

Starting your day with a gentle morning movement ritual is one of the most effective ways to set a positive tone for the rest of your day. It doesn’t have to be a strenuous workout or a long, complicated routine—what matters is creating a moment for yourself to wake up your body, mind, and soul. This simple practice can help reduce stress, boost energy levels, and improve your mood, all before you even check your email.

Start your day with movement

When you start your morning with movement, you're signaling to your body that it’s time to get moving. You’re activating your muscles, circulating blood, and giving yourself a chance to be present in the moment. This is particularly important for those working from home, where the lines between work and personal life can get blurry. A morning ritual can serve as a clear boundary between waking up and starting work, helping you mentally prepare for the day ahead.

Personally, I used to rush straight into my to-do list, thinking I didn’t have time for a ritual. I believed that unless I worked out for at least 45 minutes, it wasn’t worth doing. But then, I began practicing sun salutations each morning for just five minutes. That short, slow flow stretched out my body and grounded my mind, creating an immediate shift in how I felt. I learned that it’s not about the length of the movement; it’s about giving yourself a moment to tune into your body.

How to Start:

1. Keep It Simple: Your morning movement ritual doesn’t need to be a complex routine. Start with simple, gentle movements like stretching, a few yoga poses, or a brief walk. The goal is not to push your body hard, but to get it moving in a way that feels good. Think of it as a way to gently greet your body after a night of rest.

2. Use Breath as a Guide: Breath is incredibly powerful. When you focus on deep breathing while you move, it helps calm the nervous system, reduces stress, and can even increase your energy. Try inhaling deeply as you lift your arms or stretch, and exhaling slowly as you relax into the movement. This rhythmic flow of breath and movement can help center you for the day ahead.

3. Include Something You Enjoy: The idea is to make this ritual enjoyable, not another task on your to-do list. It could be as simple as stretching in the sunshine by your window or taking a peaceful walk outside. I love to start my day with a slow walk around my neighborhood, coffee in hand. It’s an opportunity to breathe in the fresh air, connect with nature, and gradually ease into my workday.

4. Set the Intention for the Day: While you move, take a moment to set an intention for the day. Whether it’s about being present, staying calm during a busy day, or staying energized, setting an intention can help shape your mindset. For example, as I go through my morning stretches, I might tell myself, “Today, I will approach each task with patience and mindfulness,” or “I will take breaks when I need them and honor my body.”

5. Don’t Rush: Allow yourself the time to be slow and mindful. This doesn’t have to be a hurried task. Give yourself permission to take things at your own pace and enjoy the process. When I first started, I would rush through my sun salutations to "check it off," but over time, I began to savor the moment. It became my time to connect with myself before diving into the busyness of work.

Examples:

• Sun Salutations: These flowing yoga sequences are a fantastic way to stretch and open the body. They’re simple, easy to remember, and you don’t need a lot of space to do them. Start with just five rounds, focusing on deep breathing and fluid movement.

• Gentle Stretching: Stretching is a great way to loosen up stiff muscles after sleeping. Focus on your neck, shoulders, and lower back, as these areas often hold tension. You could also try standing stretches, hamstring stretches, or side bends.

• Walk or Dance Around the House: Sometimes, just moving your body in small ways can make a huge difference. I’ve started walking around my house for 10 minutes with a cup of tea in hand. I don’t rush; I just let my feet take me where they want to go. Alternatively, try dancing to one of your favorite songs—movement can be spontaneous and fun!

• Mindful Breathing or Meditation: A few minutes of deep breathing or a short meditation session can help center your mind, making it easier to start the day with clarity and focus. Pair your breathing with gentle movements to increase relaxation.

One of the hardest parts of creating a morning movement ritual is making it a consistent habit. At first, it can feel difficult to carve out time, especially when you’re busy with work or other responsibilities. But here’s the key: start small. You don’t need to commit to 30 minutes or an hour each morning. Just 5-10 minutes of movement can make a world of difference.

Try setting a reminder on your phone, or even place your yoga mat or sneakers somewhere visible as a visual cue. Over time, your body will start to crave that morning ritual. It becomes something you look forward to instead of something you have to force yourself to do.

Weave Movement Into the Flow of Your Day

When you work from home, it’s easy to forget how much natural movement we get when we’re in an office or out and about. Without those daily commutes, walking to meetings, or grabbing coffee with a coworker, it’s tempting to stay glued to our desks for hours. But the key to staying active isn’t about fitting in a full workout—it’s about finding small ways to move throughout your day, even during the busiest moments.

1. Set Gentle Reminders to Move
   I used to get so absorbed in my work that I could easily go hours without standing up. To break that habit, I started setting gentle reminders on my phone. Every hour, I’d hear a soft ping, signaling that it was time to move. It could be something as simple as stretching or walking to the kitchen for a drink of water. These small reminders kept me from getting stuck in my chair for too long and made it easier to remember that my body needed attention, too.

2. Take Advantage of Transition Times
   Another trick I’ve found helpful is using the time between tasks to get moving. Between Zoom meetings or writing sessions, I’ll take a minute to stretch or walk around the house. Even stepping outside for a brief moment of fresh air helps clear my head and resets my body. Instead of mindlessly scrolling through social media, I now use those short windows of time to do a couple of quick movements like standing calf raises or some light yoga poses.

3. Incorporate Movement Into Household Tasks
   One of the easiest ways to stay active when you work from home is to integrate movement into your everyday tasks. For me, it started when I began putting on music while cleaning the kitchen or doing the laundry. I’d turn the task into a mini workout by adding lunges or squats between dishes or folding clothes. It’s a great way to stay active without taking extra time out of your day. Plus, it makes those chores a little more fun!

4. Try the Pomodoro Technique
   If you struggle with remembering to move because you get so focused on your work, I highly recommend trying the Pomodoro Technique. This method involves working in 25-minute intervals, followed by a 5-minute break. During those 5 minutes, instead of checking your phone, I challenge you to get up and move. Whether it’s a quick walk around your home or a couple of minutes of stretching, those 5-minute breaks can work wonders for your body and mind.

5. Stretch During Downtime
   Often, we have small chunks of downtime during the day—waiting for a meeting to start or for a document to upload. I’ve learned to use these moments for quick stretches. I’ve got a few simple stretches I can do while standing by my desk or even sitting down. I roll my neck, stretch my arms overhead, or bend forward to touch my toes. These tiny moments add up and help prevent stiffness, especially after long hours of sitting.

6. Integrate Movement with Work Tasks
   For me, one of the most helpful habits has been integrating movement with my work tasks. For example, if I’m brainstorming or working on a challenging project, I’ll take a walk around the house or outside while I think through ideas. Walking helps me clear my mind and boosts my creativity. I also try to stand while taking phone calls or do a few squats while drafting emails. Combining movement with work allows me to keep my body active without interrupting my flow.

Redefine What "Being Active" Means

When we think of "being active," most of us picture the intense, sweaty workouts that leave us feeling sore the next day. We imagine hitting the gym, running miles on a treadmill, or doing high-intensity interval training (HIIT) sessions. But here’s the thing: being active doesn’t have to mean going all-out at the gym or following strict exercise routines. Especially when working from home, it’s important to redefine what movement and activity look like for you.

For me, the real shift came when I started viewing movement not as something to achieve or conquer but as something to nurture and enjoy. When you look at being active as a holistic part of your day—something that connects you to your body, rather than something you do just to burn calories—it becomes a lot less stressful and more sustainable.

Here’s how I’ve redefined what "being active" means:

1. It’s About Moving, Not Punishing Your Body
   When I used to think of activity, I’d focus on the end goal—weight loss, building muscle, or burning a certain number of calories. But after years of trying and failing to stick with intense routines, I realized that my body was getting tired of the “punishment.” I wasn’t enjoying it anymore. That’s when I shifted my mindset. Now, being active isn’t about pushing myself to the brink. It’s about moving in ways that feel good, whether it’s a morning stretch, a walk with a friend, or even dancing while I’m cleaning. This shift allowed me to enjoy movement again and to respect my body instead of trying to change it constantly.

2. Daily Tasks Count as Movement
   I started noticing that being active could simply mean engaging with daily tasks in a more mindful way. Washing dishes while standing instead of sitting, folding laundry while doing leg lifts, or taking a few minutes to stretch between emails—all of these things count as movement. When I started doing these things consciously, I began to see that being active isn’t about a specific "workout time," but about moving throughout my day in a variety of ways.

For example, I’ve taken to walking around my apartment while I make phone calls or brainstorm ideas for work. What used to feel like a waste of time or an interruption is now an opportunity to get my body moving. And when I do this consistently, it adds up to more movement than I ever realized.

3. Movement Should Feel Good, Not Like a Chore
   In the past, I’d dread the thought of working out. It felt like a chore, something I had to do to be "healthy." But now, I focus on what feels good. Sometimes it’s a 15-minute walk, other times it’s a few minutes of yoga in the middle of my workday. Other times, it’s something as simple as getting up and stretching when I’ve been sitting too long. When I started doing things that felt good rather than forcing myself into something that felt like work, I began to enjoy the process of moving my body.

4. Movement Can Be Fun
   When you take away the pressure of “working out,” movement becomes a fun activity, not a dreaded task. I’ve found that fun can be a huge motivator. Whether it’s dancing in the kitchen while cooking, doing a silly workout video with a friend, or taking my dog for a walk, it doesn’t matter if I’m breaking a sweat. The key is that I’m moving—and it’s fun. It’s not about how much effort I put in; it’s about how enjoyable the movement is.

5. Listening to Your Body Is the Real Key
   The most important shift for me was learning to listen to my body. I’ve spent so much time pushing myself too hard in the past, trying to meet certain standards or goals, that I often ignored the signals my body was sending me. Sometimes it’s telling me it needs a long walk, other times it just wants a few minutes of gentle stretching. When you listen to your body, movement becomes intuitive. You stop forcing yourself into a mold that doesn't fit and start practicing a more compassionate form of activity. That’s when movement starts to feel easy and natural.

6. Movement as a Way to Take Care of Yourself
   I’ve learned that the real purpose of movement is to take care of my body—not to punish it. Taking a walk in the fresh air, stretching before bed, or even just standing up to move around can all be ways to show self-love and respect. These moments of movement become small acts of self-care that contribute to my physical and emotional well-being.

Create an Inviting Space for Movement

Having a dedicated space for movement can make all the difference when you're working from home. It doesn’t have to be anything fancy or huge—just a small corner or a specific area that signals to your body, "This is my place for movement."

For me, it started with rolling out a yoga mat in the living room, right next to the window where the sunlight streams in during the morning. I added a few plants, some soft pillows, and a calming playlist to create a soothing atmosphere. It wasn’t about making it perfect; it was about making it a place I wanted to spend time in.

Every time I look at that spot, it reminds me to pause and stretch or take a few breaths. This space has become my gentle reminder to show up for myself, and over time, it’s helped me build a consistent movement practice.

Creating a space like this doesn’t require much. Maybe it’s a corner with a cozy chair and a yoga block, or even a spot in front of the TV where you can do a quick stretch between shows. The key is to make it inviting, comfortable, and yours—so it becomes easier to prioritize movement throughout your day.

Listen to Your Body More Than the Clock

The freedom of working from home means your schedule can (sometimes) flex to support your natural energy rhythms. So instead of forcing movement at a set time every day, try tuning into how your body feels.

Some mornings, I crave a long walk. Some days, all I want is a few stretches before lunch. Some evenings, when I’m too wound up from work, a slow, grounding yin yoga session is exactly what I need.

There is no “perfect” time to move. The perfect time is when you’re ready. The real goal is to move from self-kindness, not self-pressure. So check in: What would feel good today? Trust that your body knows — even if your calendar doesn’t.

Stay Connected — You Don’t Have to Do It Alone

Movement is more joyful when it's shared. One of the things I missed most when I started working remotely was the casual movement that came with connection — walking to lunch with a coworker, commuting together, laughing during a group class after work.

So I started inviting movement back in, but with others. A virtual yoga class with a friend. A shared step goal with my sister. Even a quick morning stretch session over Zoom with a small accountability group.

You don’t have to move alone. And you’re more likely to enjoy moving when it comes with community. Don’t underestimate how much a voice, a smile, a shared playlist can energize your body and mood.

Staying active when you work from home isn’t about perfection, strict routines, or pushing your limits. It’s about weaving movement into your day in a way that feels natural, nourishing, and real.

You’re allowed to take up space. You’re allowed to move with joy. You’re allowed to rest — and then move again.

Make it personal. Make it yours. And trust that every small step you take toward movement is a powerful act of self-respect.

You got this.