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7 tips to keep healthy while working from home

Yoga at home

By Sarah Hobbs, Laura Dwyer and Ayden Robertson

We asked our WSPS employees what tips and guidance they would like to offer employers during these challenging times. This article is part of our “From Our People to Yours” series.

Now more than ever, our physical health should be a priority as we practice physical distancing. The little things we did regularly throughout our workday, like walking through the office, going out to lunch, and our daily work-home commute, are no longer part of our day. Furthermore, the closure of recreational facilities and gyms have greatly impacted our regular fitness routines.

To help us during this new normal, here are seven ways to maintain your physical and mental health while working from home.

  1. Get up and get moving as much as possible. Aim for 5 to 10 minutes every hour. The Canadian Physical Activity Guidelines (PDF) suggest two and a half hours per week of moderate to vigorous physical activity.
  2. Utilize home equipment. Dust off the old treadmill or bicycle sitting in storage to help kick-start your home workout routine. When tuning into a webinar or phone meetings that require less participation, use this as an opportunity to move and get active.
  3. Get creative with your fitness routines. Find objects than can be used to perform resistance exercises. Consider filling a duffel bag with sand, or jugs with water. When in doubt, use your bodyweight for push-ups, pull-ups, planks, squats, and lunges.
  4. Take advantage of technology. Set a timer on your smartphone or watch to remind you to get up and get moving. Use the internet to find fitness classes, workout routines, or stretches that you can do in the comfort of your own home.
  5. Get outside and enjoy the outdoors wherever you can (maintaining physical distancing, of course).
  6. Yoga and meditation can also go a long way for your mental and physical health. Find opportunities throughout the day to pause and breathe, especially during these anxious times.
  7. Need some extra motivation? Challenge friends and coworkers to get up and move daily to keep each other accountable. Find home workout routines and share them with your teams.

For more checklists and tips for working at your home office, check out our list of resources at, or contact your local account manager and ergonomist.

Sarah Hobbs, Laura Dwyer and Ayden Robertson are WSPS ergonomists who, for the moment, are also working from home.