How to stay active and healthy while working from home
Working from home is a blessing for many: no traffic, more focus, and a flexible schedule. But it also comes with its own pitfalls. Before you know it, you’ve been sitting for hours, forgotten to move, and that’s when back pain, fatigue, and sluggishness start creeping in. Fortunately, it doesn’t have to be that way. With just a few simple adjustments, your home office day can become one filled with energy and healthy habits.
In this blog, I share my personal approach which is shaped by my TAKE YOU TIME™ method and years of experience as a mentor, author, QUANTUM HUMAN DESIGN™ specialist, and holistic wellness coach. I’ll tell you why I always wear activewear (like my favorite leggings from SOLIDEA), how to reach 15,000 steps a day without needing extra time and how to turn your work-from-home routine into a boost for both body and mind. Wondering how to stay active and healthy while working from home? Keep reading to find out.
Why activewear is your best work-from-home partner
There’s no dress code when working from home. Still, I deliberately choose to wear activewear every day: not baggy sweats or oversized hoodies, but clothing that invites me to move. My go-to outfit? The BE YOU TONIC leggings and the Silver Wave T-Skin top from SOLIDEA. These garments are not only comfortable but also offer a lymphatic draining effect, thanks to the built-in Silver Wave technology. The compression in this clothing stimulates your lymph flow, even while sitting. Perfect for days when you’re glued to your screen. But most importantly: it sets you up for movement. A quick stretch, a few squats, a mat session, or a brisk walk outside: you’re just more likely to do it when you’re already dressed for it. You can find discount codes for SOLIDEA products on my favorite products page. A small investment, with a big impact on your health.
The power of 15,000 steps a day
In my books Walk Yourself Slim and Happy and Move Yourself Slim and Happy, I explain why 15,000 steps per day is such a powerful goal. It’s not magic. It’s simply a clear marker that ensures you move enough to keep your body fit, your mind sharp, and your energy high.
And no, you don’t need a long daily walk to get there. You can accumulate steps throughout your day with ease:
- Take a 10-minute walk after every online meeting.
- Walk while you’re on the phone.
- Use your stairs for quick movement bursts.
- Set a timer and move at least 5 minutes every hour.
- Start and end your day with a brisk walk to shift into and out of work mode.
Wearing activewear lowers the power of excuses to get moving: it’s a subtle but powerful mindset shift.
TAKE YOU TIME™: my 7 pillars for a healthy workday
My method, TAKE YOU TIME™, has helped countless people reclaim their health. It’s not a crash diet or rigid fitness program, but a holistic approach built on seven pillars that work together to boost your energy, reduce stress, and strengthen your body. I personally apply these pillars every day—even on my busiest work-from-home days:
- TAKE YOU TIME FIRST and Own Your Day
Start your day with stillness, intention, and reflection. No emails, no news: just time for you. Journaling, silence, or prayer. I also ask myself: Am I living today in alignment with my energy and design? (as I teach in Quantum Human Design™). End your day with a short reflection too. This structure protects you from chaos and burnout. Read more in my blog on my morning routine.
- Vitamins, Herbs, and Minerals
Working from home means your supplements are always within reach. Take your vitamins in the morning, sip on an adaptogenic herbal tea, or add superfoods to your lunch. It’s a simple way to keep your energy balanced.
- Move More & Daily
This is where those 15,000 steps and spontaneous daily movements come in. Set a timer. Stretch. Bounce on your rebounder. Do a quick HIIT session or lift weights between tasks. Wearing SOLIDEA leggings helps you stay body-aware and feel supported with every move.
- Drinking
Hydration matters. But skip the sugary drinks. Learn to enjoy pure water and avoid flavorings as a default. Drink mindfully: take a break, tune in, and ask your body what it needs. Tea (herbal, green, white, …) is a daily must for me.
- Nutrition & Intermittent Fasting
It’s easy to over-snack when working from home. Choose real, whole foods and aim to eat within a timeframe that works for your body. I usually eat between 11 AM and 7 PM. Stick to living, energizing foods: vegetables, sprouts, nuts, and whole grains.
- Muscle Strengthening & Stretching
Short strength workouts are perfect between meetings. A few squats, planks, push-ups, or some yoga stretches make a huge difference. Start small: even 5 minutes at a time adds up.
- Body Care
Self-care isn’t just skincare, it’s how you treat your body. Take a short shower with alternating water temperatures to boost circulation. Nourish your skin with high-quality care. And wear clothing that supports your body, like the compression garments from SOLIDEA.
Extra tips to stay active at home
Alongside my method, here are a few more practical tips you can apply right away:
- Work standing up: If you don’t have a standing desk, use a box or stack of books. Alternate between sitting and standing every hour.
- Schedule movement in your calendar: Treat your walks like important appointments with yourself.
- Keep gear in sight: What you see, you’re more likely to do. Place your weights, yoga mat, or jump rope near your desk.
- Use tech to track progress: A step counter or app gives you insights and keeps you motivated.
- Create rituals: Make your lunch break sacred: eat mindfully, play music, walk, and recharge.
What my own work-from-home day looks like
I begin my day with silence and reflection, followed by movement. I take a brisk walk or jump on my mini trampoline. I plan my work blocks and between tasks, I stretch, squat, or walk. I stay hydrated with water and herbal tea, eat nourishing meals, and take intentional pauses.
Wearing the SOLIDEA BE YOU TONIC leggings and T-Skin top, I feel supported and ready to move. That alone helps me stay active without needing long workout sessions.
In closing: small choices, big results
Staying active while working from home doesn’t have to feel like extra work. In fact, it can become a natural part of your day. When you make conscious choices in your clothing, your routines, and your mindset, you get energy in return. The magic is in the combination of movement, nourishment, self-care, and alignment with your true self.
That’s the heart of my TAKE YOU TIME™ method.
Want to learn more about my approach? Or have questions about the products I use? Feel free to reach out via email. And don’t forget to check the SOLIDEA website and make use of the discounts listed on my favorite products page.
Make your workday a day of movement, growth, and radiant energy.
Who am I?
My name is Lies Helsloot, Transformation mentor, Quantum Human Design Specialist™ , trained by Karen Curry Parker and founder of the TAKE YOU TIME™ Method. I am the author of 3 books (“Walk Yourself Slim & Happy. How taking More Steps can Change Your Life”, “Move yourself slim and happy”(English translation coming soon) and “The Complete Guide to healthy Hair“), I blog here at takeyoutime.com and coach individual clients, groups and companies around the world to live a happy, healthy life and more work-life balance with my 7-step concept of self-care called TAKE YOU TIME™ and Quantum Human Design™. For more motivation and free training and challenges, be sure to sign up for the newsletter on this site and follow me on Instagram, Facebook. Or get in touch to know about my online- and in person coaching programs.
Some of the content on my website is sponsored content, as is this article that talks about Solidea, but I only promote products and services that I truly trust and use for myself, my family or my clients.
