If you work remotely, you can have a huge advantage in your fitness. You will be invisible to your teammates. There are a lot of areas when you have to do extra work when you are invisible. But if you want to be healthy, I can give you some great tips when you work remotely.
As I wrote before, when you work remotely, especially when you work from home, one of the most important thing that you have to do is a proper time management.
I do not want to write a lot about this technique. Basically, that means you have to focus on your work 25 minutes and take a 5-minute break. Do it two times and take a 10-minute break. Your daily goal is to finish as much Pomodoro as it possible. As John said, using Pomodoro technique is a great way to make your day more productive by increasing your focus.
You can ask the question: Ok, there is a post with the title ‘Fitness as a remote programmer’ and I read about time management. What the hell happens here?
Active your body when you have to rest your brain
The answer is simple: If you are able to manage your time, you can have some benefit in your fitness routine. First of all, most people just want to drop some weight. My recommendation is the following: Use your rest time to activate your body.
The rule is simple: Every time when you have to take a break, you have to do something. You can just stretch out your muscles, do some push ups, squats, you can wash the dishes (I recommend you to do some leg exercises during that) or just walk 10 floors up and down in the stairs. It does not matter. The main goal is to activate your body while your brain rests.
Use your lunch time smart
If you live a country that similar to my, it is a high chance to every single person do a long lunch break. Mediterranean people prefer to take a rest after lunch. I highly recommend you to do some similar but in a smart way. Find your best places near your home and get your lunch here. You were in your house all day, there will be good to see some people around you. When you have finished go back to home and take a long, 20 minutes rest in your bed. You do not have to sleep but you can rest your muscles and your mind together. Use that 20 minutes to do some meditation and to enjoy your life.
Find your best places near your home and get your lunch here. You were in your house all day, there will be good to see some people around you. Do not eat too much just enough to remove your hunger. Do not forget to enjoy your meal. When you have finished it, go back to home.
When you at home, take a long, 20 minutes rest in your bed. You do not have to sleep but you can rest your muscles and your mind together. Use that 20 minutes to do some meditation and to enjoy your life.
After your 20 minutes, wake up, start your next Pomodoro session and you will be refreshed and more focused so you will have enough energy to do your remaining tasks during the day.
Give a frame to your daily work
The worst thing that you Pomodoros just waking up and start to work. When you work in an office you have a daily routine from getting up until arriving to work. You have a similar routine when you go home at the and of the day. If you work remotely I highly recommend to you to do the same.
When I have worked from home, I woke up, cleaned my face, got my clothes on and walked about 20 minutes before work. At the end of the walk, I have arrived at my working place: my home and started to work. At the end of the day, I worked out. I just went running or did a longer walk. Or I went to do my martial art training.
Fitness rules as a remote programmer
- Do one longer workout at the beginning or at the end of the day.
- Have a shorter walk at the beginning of the day.
- Use your rest time to activate your body while your brain take a break.
- Take some rest.
- Do not forget to walk at least 30 minutes a day.
Extra tip if you are a parent
You can let your children playing computer games during the whole day or watch tales on the television to make your life easier. My opinion is that the worst that you can do with your family.
Believe me, I know: you can burn a lot of calories just by playing with your kids. And they will be more energy than you have, there is no way to have more energy than a young child. It means there are multiple benefits playing your kids:
- You will burn extra calories.
- You help them to use some of their energies.
- You spend your time with your family.
Never use your family as an excuse for your laziness
I have heard from a lot of people, ‘Sorry, I cannot work out I do not have time for fitness, I have a family with two children and I have no life’. I think it is total bullshit. Here is a video with me doing the russian twist with a living weight: