Rina shares more on how she maintains a healthy lifestyle when she WFH!
I miss traveling, dine-in gatherings and enjoying intense workouts without having to wear a mask.
Being a full-time professional and part-time Polestar Pilates instructor, I recognise the importance of a healthy lifestyle. It supports and stimulates my body and mind, enhances my work performance and balance my mental well-being.
While social regulations may be limiting (and constantly changing), there are several upsides or advantages with working-from-home (WFH).
- Flexibility: I can decide when and where to exercise
- Regular schedule & routine: zero business travel, no jet lag or time zone differences that require the body to adjust
- Healthy meal options: fewer temptations or indulgences, with less frequent social gatherings or dining out in groups
Here are some tips to start a healthy WFH lifestyle:
#1: Plan ahead, commit & move. I will look at my work schedule each week and map out my exercise schedule. My workout schedule varies by duration, intensity, and sometimes even my state of mind (there are days when I would like to take things slow & easy).
My weekly exercise schedule can be a combination of Mat Pilates, yoga, brisk walks, HIITs, as well as sessions on my indoor rower. There are many free apps and online videos available which are very easy to follow. Varying your activities will help to switch up your intensity, build momentum, and keep things interesting.
Your home and your neighbourhood can be your gym.
Here are some full body exercises you can do on the mat (no equipment required):
- Legs: High knee running, Jumping Jacks, Bridging, Squats, Lunges
Download video example of: Bridging
- Upper body: Pike presses, Triceps Dips, Dive bombers, Push ups, Plank ups (forearm to hands)
- Core: Chest lifts, Double leg stretch, Criss Cross, Twist, Swimming (Pilates)
- Full body work: Burpees, Tuck Jumps, Mountain Climber (in plank), Side kick-through, Shadow boxing
Download video example of: Tuck Jump
If you need motivation to exercise, join a virtual class with Focus Movement. Interest your friends and encourage one another to show up and enjoy the session together.
When exercising, listen to your body, pause and rest when needed, and then get back into it when you are ready. We all have our good days and bad days. Remember to rest & recover properly to replenish your energy and prime yourself for the following week’s routine.
#2: Eat well. Healthy meals can be yummy too. I have tried and tested out many recipes and with practice, my cooking gets better and quicker. Focus on adding more vegetables & protein while reducing your intake of sugary & processed foods.
You are allowed to have a reward too! My treat might be a cake or laksa or durian. It’s very rewarding, especially after a huge workout.
On top of these tips, remember to stay hydrated and get enough good quality sleep – this will improve your lifestyle and your concentration, both at work and at home with your loved ones.
The next time when you feel low on energy, or the pressure of work piling up, or if you’re having a mental-block – remember to take a breather.. then Get up & Move with Focus!
Rina Quek, Instructor