Practical tips to stay fit, healthy, and energized whilst working from home

Amid the current coronavirus situation, taking every precaution necessary to stay healthy and fit has never been so important. The current shortage of surgical masks, hand sanitizers and now toilet paper… is only a short term reactive measure to the current situation.

One of the best proactive things you can do to bolster your immune system for long term protection is to continue a fitness regime combined with a well-balanced nutritional approach.

Yi Jie came to ATP demotivated and at her heaviest weight of 95kg.

Many employers have implemented measures for virtual working arrangements ( home-based working) during this CoV outbreak in Hong Kong and Mainland China. This necessary disruption to our day to day lives will undoubtedly make many of us feel lost without our daily routines. The good news is that being confined at home does not mean we have to be inactive.

Not going into work breaks up a huge part of your daily routine which includes (sometimes without realizing) a lot of activity. Commuting to work, walking around the office, getting food during lunchtime and commuting back home. Now that many people are working from home It’s highly likely this has been drastically reduced (If you track your steps, you will see this clearly). Minimizing your activity while not decreasing your food consumption is the perfect recipe for weight gain.

To make up for this, our first tip is to MOVE.

Make time in the day to go outside, or just use the steps in your apartment complex. Make it a priority to make up the difference working at home has on your daily activity. This does not need to be anything vigorous. A 30-minute jog, brisk walk or several intervals up and down the stairs in your complex. This will break up the monotony of being at home and increase your daily activity.

Be Creative!

Gyms have well-designed equipment that efficiently stimulates the muscles to the best of their abilities. Not having access to a gym at this time doesn’t mean you can’t replicate the same fundamental movements at home. Use your bodyweight – calisthenics, not the fancy stuff you see on YouTube. Just basic bodyweight exercises done correctly will elicit a positive effect on your body. The key here is to slow everything down. We want to focus on stimulating the muscles and not just moving from point A to point B. As we do not have an array of additional weights to add to the exercises, Slowing down the movement provides more time under tension thus a greater stimulus in the confines of your home. Think 4 seconds down and 2 seconds up. Here is a very simple no-equipment workout that can be done right in your own home.6 exercises, 5 rounds, 1 minute per round. A total of 30 minutes of arduous work done right in your own home.

1. Bodyweight push-ups (Regressed to your knees, if need be) *

2. Bodyweight Squats *

3. Bench Dips

4. Split Squats *

5. Burpees

6. Ab Plank

7. Rest, 1 minute then repeat!

When there is a will, there’s a way. Stay active, Get creative and don’t let the four walls at home prevent you from getting a good workout in. * click the links to see exactly how these exercises should be performed.