Did you know that 30 minutes of physical activity a day can strengthen your heart and improves lung function – reducing your risk of coronary heart disease, as well as a range of benefits for mental health?

Working from home can be both positive and negative for different individuals. In some instances, you may have more flexibility due to time saved on a daily peak hour commute OR, you may have limited time, due to at-home schooling, at-home working, domestic duties and community COVID-19 restrictions.

Here are our top tips to get you started mastering work and workout-from-home, to support your 30 minutes of movement and easy mood booster:

1. Schedule 30 minutes in your diary

Following a regular routine including physical exercise will allow you to block out time for personal space – balance, breath, bust the mood. Assigning a time each day in your diary will support you to maintain a sense of structure. YOUR time is a priority too!

2. Swap your work-wear for active-wear

Embrace work-from-home #life and swap the trousers and pencil skirts with shorts and leggings! What you wear under the desk, is between you and your four walls. Get yourself in a state of ready-to-rock’n’roll, to dive straight into your 30 minute work-out.

3. Work out together

Use at-home schooling OR after-school time with your kids, to move together. Whether it’s going for a walk, playing in the backyard or finding 30 minutes to move to the latest kids training program in our Home Fitness Network workout library, this is an easy way to ensure you exercise your way to health and happiness.

4. Remember you can’t be everything to everyone.

Readjust your ideas and expectations of success. Remember, a routine and a commitment to a simple 30-minutes of moving each day, will make your body and mind all the happier for it.

Start small. Just add 5% to what you’re currently doing. Just walking in your street each day is a great start.

5. Body Weight. One-piece of Equipment. Your Favourite Work-out

All you really need to keep moving each day is:

  • 30 minutes
  • body weight
  • your favourite workout
  • optional – one piece of equipment