Health & Fitness Tips For Virtual Workers

If you’re a virtual assistant, it’s difficult to stay active when working in your chill home office. Even if you exercise on a regular basis, a sedentary role and a pantry full of snacks nearby can negatively impact your mental and physical energy.

We all know that exercise and healthy eating can make us feel better. Home office workers have a unique challenge – we are often on our own to manage our schedules, breaks and eating habits. It’s up to us to step away from the laptop and stay away from the candy bars. It’s not always easy!

Below are health and fitness tips geared towards home office workers. Give these a try and see if they improve your overall health, productivity, and well-being.

Get Out Of The House

This is easy – get up and walk around. Even if it’s a few laps around the building or walking down the street to get a coffee, anything is better than nothing. Your productivity will increase if you take scheduled breaks and get the blood flowing by going for a walk or run during your breaks.

If you have a gym nearby, that is always a great option as well. Get outside, clear your mind and your body will thank you.

Cook Your Food

It’s easy to grab fast food every day and eat while you work. That’s why it’s called fast food. The downside is fast food is packed with sugar and calories.

It takes a while to get in the habit of preparing your food every day, but you’ll eat better and feel better. There are plenty of meal delivery programs now that can be ordered for one person or families. They are convenient and are balanced nutritionally.

Or, just make a lunch each night before your workday, as if you were going to an office job.

Ditch The Sugary Snacks

Make a point of avoiding the candy aisle when you grocery shop. You can’t eat it if you don’t buy it, right?

Fill up on healthy snacks and if you’ve got a sweet tooth like me, try dried fruits and veggie chips.

Stock your fridge with snacks like veggies and dip or fruit slices with yogurt. Low calorie, healthy snacks like these will satiate your hunger and your sugar cravings. Not only will you feel better, but you’ll avoid the dreaded mid-afternoon energy crash.

Get A Fitbit

A Fitbit is a great way to track your activity levels throughout the day. Once you know how much activity you are getting versus what you think you are getting, you can start setting activity goals for yourself.

Fibit users will often set goals of 8000 or 10000 steps every day – you can incorporate activities such as walking up and down stairs to reach your goal. You can even park farther away from a store! Setting a goal with a Fitbit will encourage you to be more active.

Do Yoga

If you’ve got ten minutes, you can do a yoga sequence! Yoga is low impact, increases your blood flow and strengthens your body. There are plenty of Youtube videos and websites that offer instruction for beginners. Since there are many types of yoga, you can try a few styles until you find one that works for you.

Yoga doesn’t require a gym or exercise equipment, either. All you need is yourself, a mat, and you can incorporate yoga into your daily routine. If you can get your dog and cat to do yoga, even better!

Drink Water

Water is essential for bodily functions and you probably aren’t drinking enough of it. Fun fact: your brain is over 85% water and cognitive function decreases if you’re dehydrated, even slightly.

Water kick-starts your metabolism, flushes out toxins and helps you lose weight. There are many types of bottled water, water purifiers and flavored waters to choose from. It’s never been easier to get hydrated and collect fancy bottles.

Try drinking water first thing in the morning before you have breakfast. The water will hydrate your system after sleeping all night and flush out any toxins. It’s like giving your body a mini cleanse.


These are just a few simple tips to help you burn some calories, improve your overall health and be more productive while you work from home. Do you have health and fitness tips that keep you going during the work day? Share your tips with us below!

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