Stay Fit With Remote Work – Work From Home Treadmill & Fitness Advice

This article was written by The Zillennial Zine’s fall editorial intern Brianna Allison. Find her on Instagram at @ballison7. If you would like to share an article with The Zillennial, send us an email at

Staying active is hard, especially when you’re restricted to a desk for 8 hours a day working or taking classes. And COVID-19 sure didn’t make it any easier (even if we were all stuck at home with nothing to do). Even though the pandemic ruined a lot of things, it did completely transform the workplace and classroom, as more companies and universities moved to remote work. 

Now that you don’t have to leave the house for work or school, some days the only exercise you might be getting is moving from your bed to the bathroom to the fridge to the couch. With a routine like this, it can be easy to feel stuck and lose motivation to stay fit. 

However, there are still a ton of opportunities to stay active throughout the day, even while you get your work done! So get into your comfortable clothes, pull out your work from home treadmill and let’s get fit!

Tips to help you stay active while working your 9-5

It can be easy to let work consume you and your space when working from home. Those pajamas and the couch in your living room can be very tempting. Although it may be difficult to overcome your work-from-home fatigue at first, you’ve got this!

Make a routine for yourself

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It can be easy to lose your usual routine and motivation if you’re not forced to get out the door by a certain time. I’ll be the first to say that incorporating working out into your daily routine is the hardest part. 

However, creating a schedule can make a huge difference because it’s there to hold you accountable. Try to set a specific time when you’ll get up, take breaks and work out every. Create a schedule that works best with your lifestyle and that will keep you energized throughout your day.

Doing this will make your fitness goals a little more attainable and having your tasks right in front of you limits the number of decisions that you have to make for yourself. It also helps you to manage your time so that you prioritize not only your physical health but also your mental health.

Wear the right clothes

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Clothes have a strong psychological effect on how we go about our day. When you look good, you feel good. To feel motivated and ready to tackle the day, you need to make sure that you feel your best! And that can vary from person to person. Maybe you’re someone who gets more done in jeans and a blouse or work shirt because it puts you in the work mindset. Or maybe being more comfortable, like wearing leggings and a sweatshirt, helps you to be a better employee throughout the day. 

Regardless, my biggest recommendation is to make sure that you change out of your pajamas every day because that will help you to start your day and get going. I also feel that wearing a comfortable pair of shoes is important because standing or walking during your breaks is a big part of helping you stay active during your 9-5. 

Have a designated workspace

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One of the best things about working from home is that you can literally work anywhere. However, that can become dangerous if you don’t designate a specific workspace. Without boundaries on where you set up your “office,” your mind may start to associate work with places it shouldn’t, like the bed or couch. This can condition your brain to not understand when it should be in work mode and when it should be in relax mode – this can be detrimental to your motivation. 

Instead, you should dedicate a specific space in your house so you can thrive while working at home. This way, you can be your most productive and claim a space that you WANT to work and stay fit in. Then at the end of the day, you’re able to “leave” your workspace instead of relaxing in the same spot the rest of the night.

Stand, don’t sit

One small difference that you can make to help increase your activeness throughout your workday is to stand. That’s not to say you have to be standing for 8 hours a day, but you can start out with 30 minutes and slowly work up to an hour or two. To optimize your motivation, you can alternate between standing and sitting positions so you don’t get too relaxed and unproductive. 

The perfect accessory to help with this goal is a standing desk! You can adjust the desk to your height so it’s easy and comfortable for you. A standing desk is just one way to be a little more active during your work day, and it can be beneficial to your back and spine health. It will help to  properly align your back instead of being in a seated hunched-over position all day. 

Here are some great standing desk and desk converter options:

If buying a standing desk isn’t in your budget right now, then there is a perfect home product you can use as an alternative: an ironing board. The two products are similar because they can be adjusted to your height and provide space for your work materials; it’s the perfect multipurpose tool to have in your house!

Get some exercise equipment to keep nearby

Now that you have your basic setup, it’s time to get some other equipment to help crush your workday workout! People all over TikTok have been showing off their work-from-home exercise equipment, including under-desk treadmills and stationary bikes/pedal exercisers. These machines are the perfect size to fit under you desk so you can workout while still completing your computer work.

When it comes to workday workouts, it’s all about balance! Have some breaks and rest in between your physical activity. One way to motivate yourself is to keep your exercise equipment close by to your designated work area. Doing so will be a great reminder that working out and multitasking drives motivation. There are so many great options now that can make it easier to stay productive while getting in those steps. 

Take advantage of your breaks

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Just because you are working from home doesn’t mean that you don’t deserve to take breaks throughout the day. Many people share that they can feel guilty when they take a little walk or break during their 9-5, but you deserve them. If you were in the office, you’d get up to talk to a coworker, get a drink or snack or take a lap to get yourself moving – it shouldn’t be any different while you’re working remotely! 

Remember to leave your desk every so often to give your mind a break and time to reset. Maybe you go for a short bike ride or take your dog for a quick walk. Maybe you go make yourself a cup of coffee or a snack. Or you can even just stretch a little bit and sit outside to get some fresh air. Take a minute for yourself because a good work-life balance is crucial. A much-needed reset makes you feel more energized which leads to producing better work and staying active throughout your work day.

Set reminders

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If you’re someone that gets caught up in your work and even forgets to take breaks or eat throughout the day, then it’s important to set reminders to reset. They don’t even have to be reminders to take a break, but they can be a reminder to meditate, drink water, start walking on your treadmill or even a motivational quote. These little hints are the perfect way to keep you positive and productive. 

Remember, don’t be too hard on yourself. Some days you might follow your routine perfectly and get in all your steps. Some days you might move a little slower and not hit all of your fitness goals. But that’s okay! Each day is going to bring a new challenge for you, but find the routine and tips that best help you to grow and better yourself! It’s essential that you check in and take care of both your mental and physical health.

So get your desk set up and buy your work from home treadmill because then you can get to working and walking! Just remember, you’ve got this!

Are you a remote worker? How do you stay fit while working your 9-5? Do you have a work from home treadmill? Comment below any tips or tricks that you find helpful to stay active while working from home!

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