Working From Home and Staying Healthy during the COVID-19 Pandemic | #QuarantineSeries

Updated: Jan 26, 2021

This guest blog post was written by Ola Ipaye who is a personal trainer in the UK. After years of overeating and not caring for his health and appearance he decided to make a much needed personal and lifestyle change. He is now on a journey to teach others what he knows about Fitness, Nutrition and being the best version of yourself. Read to find out more about how you can do better in your physical health.

Before the Coronavirus outbreak many people would have jumped at the idea of working from home - but is this still the case?

While the idea of working from home may seem viable for some, it’s actually not possible for the majority of the UK labour force.

Due to the Coronavirus lockdown, the number of people working from home has dramatically increased. Prior to the Coronavirus Pandemic, only 5% of the UK labour force worked from home in 2019.

The current reality of working from home doesn’t suit the masses. Some people have lost their jobs, huge industries have shut down, and most people are stuck at home.

Although there's not much to complain about, because the reality is that there are hundreds of people dying everyday including the brave Nurses and Doctors in the NHS. (Over 17,000 deaths in the UK as of 3/4/2020).

So if you currently work from home, count yourself lucky that you’re able to earn during one of the most unusual and saddening times in history.

Working from home may sound like a luxury, I know. But it poses a few challenges in terms of productivity and staying healthy.

According to Huff Post, working from home has been known to cause loneliness and depression.

Here are 4 tips to help you work from home and stay healthy!


Making sure you stay hydrated while working from home is important for boosting your mood and productivity.

According to Healthline, up to 60% of your body is made up of water. Drinking enough water will help keep your energy levels high as you work from home.

When working, keep a bottle of water by your side and drink it even if you’re not thirsty. Staying hydrated will also keep you fuller for longer and you’ll avoid excessive eating or snacking.


It’s important to take short breaks from your work desk whether it’s in the office or at home.

According to the National Health Service (NHS), sitting down too much can be a risk for your health.

Sitting down for long periods slows down your metabolism and could affect the amount of calories you burn. Sitting down for long periods can cause problems with muscles in your hip and back. Especially if you sit with poor form (back bent over) or don’t have a proper ergonomically designed chair at home.

Instead of sitting down for hours at a time, take 5mins break every 30mins to stretch your legs and keep yourself active.

Your body is made for motion. Your muscles and cardiovascular system benefit from you being upright or in motion.


While working from home eliminates the stress of rush hour on your daily morning commute. This could also mean the motivation to get up as early as you used to, goes away.

If you want to stay active and productive, it’s important to try to maintain your normal morning routine.

Since you don’t have to leave your house, you can add daily at-home exercises to your morning routine in place of your commute to work. Just 30mins of daily exercise can improve your mental health.

Here are some ideas for simple at-home exercises you can do.

Get a jump rope: You can still get your daily cardio by using this simple equipment. Working out with a jump rope is a great way to burn fat and tone up. It’s fun and you can perform this exercise on your break.

Resistance band: While you perform bodyweight exercises, use a band to add a bit of challenge to your workout.

Some bodyweight exercises you can try are Push ups, Wall sits, Glute bridge, Squats, Lunges. Don’t make excuses, make time.


Food is important for your health and well being. Eating a healthy balanced diet will help strengthen your immune system and keep your energy levels high.

Eating a healthy breakfast rich in Macronutrient and Micronutrients will help you fight off diseases and infections. You don’t want to fall sick or need urgent medical attention during a time when the NHS is overworked and short-staffed due to the Coronavirus.

Also, do yourself a favour and avoid eating anything overly fried and sugary at this time.

Instead, eat whole foods rich in protein, fibre, fruits and vegetables.

Bonuses: Go for a walk: The weather has been great lately. Get some sunlight for at least 30mins daily.

Sleep for 8hrs: Don’t follow the path of neglecting your sleep. Getting adequate sleep will help boost your immune system, improve your mood and keep you energised.

Follow Ola on his journey as he helps people become the best versions of themselves...

Ola's website and socials:

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We hope that this blog post has encouraged someone to stay fit & healthy during this period. Do not forget that your body is a temple of the Holy Spirit within you, whom you have from God (1 Corinthians 6:19). Therefore, look after your body always!

Love & Blessings - DBE

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