Staying Fit & Weight-Less While Working At Home

Home Business recently had an article on this topic and offered the following tips:

Find a professional. There are many experts that can help you plan an individualized diet and exercise program that will benefit you the most while suiting your preferences and lifestyle. Visit professional organizations’ web sites like those of the American Council on Exercise ( to search databases to locate certified personal trainers, group fitness instructors, clinical exercise specialists and lifestyle and weight management consultants, or the site of the American Dietetic Association ( to find food and nutrition professionals.

When possible, combine business and exercise. Walk to get office supplies or as you talk on your portable or cellular phone; ride a stationery bike while you read your mail; or invite another home business entrepreneur or customer for a game of tennis and afterwards have a business “power” lunch (low-cal, of course).

Plan your meals. Persons who plan their meals and snacks lose weight and eat healthier than those who just grab whatever food is nearby when they are hungry.

Make exercise a regular habit. Skip the cinnamon bun and coffee break and instead schedule short, regular exercise breaks during your work day to dance, stretch, run up and down steps, jump rope, walk your dog or any other activity that gets your heart pumping and that you enjoy. Encourage your family to join you in these activities.

Take the time to prepare and sit down to enjoy your meals. It is also a good opportunity to eat and converse with your family.

Eat breakfast. People who skip their morning meal compensate by overeating later on in the day.

Set up your own fitness “corner.” For inclement weather or for a quick exercise “break,” set up an area in or near your home office with a few free weights and one or two of your favorite pieces of fitness equipment. Find free or low-cost apparatus at garage sales.

Try to avoid eating and working at the same time. You want to be aware of what and how much you are eating.

Keep a log. Journal daily what you eat and when and how long you exercise, especially as you begin your program so you can monitor your progress. Reward yourself each week for sticking to your plan.

In my case I have:

– Stopped buying and keeping snacks in the Kitchen

– Keep a stepper in the Office

– Walk every morning to a beach side cafe for breakfast

– Walk every afternoon to the local supermarket for the food for my evening meal

– Often cycle to pick up office supplies

– use RSI GUARD on my PC to remind me to take a break

– if the weathers fine I use our 10′ trampoline in the garden

– try and swim 4-5 times a week in the afternoon

Steve Richards

I'm retired from work as a business and IT strategist. now I'm travelling, hiking, cycling, swimming, reading, gardening, learning, writing this blog and generally enjoying good times with friends and family

2 Responses

  1. Anonymous says:

    I admire your dedication. Excess weight (and girth) has become a new problem for me…

    I need something to kick-start my interest in my health again; something more than a mere probability of an illness but less than the onset of a serious illness.

  2. Anonymous says:

    Proper diet along with, exercise always insure a healthy life.

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