Blue Light might be the culprit for staying up at night.

Say that 10 times fast!

As technology continues to advance, we are exposed to an increasing amount of blue light through our screens and devices. But are there any known dangers of using blue light that affect the quality of sleep for people?

What is Blue Light and How Does it Affect Sleep?

Blue light is a type of light that has a short wavelength and high energy. It is found naturally in sunlight and is also emitted by electronic screens, such as smartphones, laptops, and televisions.

Exposure to blue light during the day can have a number of benefits, such as boosting mood, alertness, and cognitive function. However, exposure to blue light at night can have negative effects on sleep.

The reason for this is that blue light suppresses the production of the hormone melatonin, which is responsible for regulating sleep-wake cycles. Melatonin is produced by the pineal gland in the brain and is released into the bloodstream when the body is exposed to darkness. This helps the body prepare for sleep and promotes feelings of relaxation and calm.

However, when the body is exposed to blue light at night, the production of melatonin is suppressed, making it harder to fall asleep and stay asleep. Studies have shown that exposure to blue light at night can disrupt the body's natural sleep-wake cycle, leading to poor sleep quality and an increased risk of sleep disorders.

Dangers of Using Blue Light at Night

So, what are the dangers of using blue light at night? Here are a few potential negative effects of blue light exposure on sleep:

Why is it Important to Sleep Well if You Want to Recover from Intense Exercise?

In addition to the negative effects of blue light on sleep quality, lack of sleep can also have a negative impact on post-exercise recovery. During sleep, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. It is also during sleep that the body releases growth hormone, which is essential for muscle growth and repair.

Given the numerous benefits of sleep for post-exercise recovery, it is important to prioritize getting enough sleep after a workout. Lack of sleep can lead to fatigue, irritability, and difficulty concentrating, as well as a number of other health problems. It can also negatively impact mental health, leading to an increased risk of depression and anxiety.

To ensure proper post-exercise recovery and optimize performance, it is important to get a good night's sleep. To do this, try to avoid screens for at least an hour before bed, establish a consistent sleep schedule, and create a comfortable sleep environment. By prioritizing sleep and limiting exposure to blue light at night, you can improve sleep quality and optimize your post-exercise recovery.

DreamAid Go: A Clean and Effective Way to Assist in Falling Asleep and Staying Asleep Longer

So, how can you protect yourself from the negative effects of blue light at night and improve sleep quality? PUT AWAY YOUR PHONE and try using DreamAid Go, a clean and effective way to assist in falling asleep and staying asleep longer.

DreamAid Go is a CLEAN sleep helper that contains a blend of effective and clean vitamins and nutrients to support sleep. It is formulated with melatonin, a hormone that may regulate sleep-wake cycles, as well as a blend of herbs, such as valerian root and chamomile, which have a calming effect on the body.

DreamAid Go is also free from artificial sweeteners! Give it a try and let us know at @FITAID on instagram how you slept!

Blue Light might be the culprit for staying up at night. Say that 10 times fast! As technology continues to advance, we are exposed to an increasing amount of blue light through our screens and devices. But are there any known dangers of using blue light that affect the quality of sleep for people? What […]

What's the deal with diffusers?

Why should you consider using diffusers in your post-workout recovery routine?

The use of diffusers and essential oils has become increasingly popular in recent years for their various health benefits, including aiding in recovery from physical activity and stress.

In this post, we will explore the benefits of using essential oils for recovery and recommend some of the best oils to use for this purpose. We will also introduce FITAID Sports Recovery.

It is a delicious and effective way to relax and recover from a crushing WOD, a resolution run, or any sweat-inducing gym session.

But first, let's take a look at what diffusers and essential oils are and how they work.

What are Diffusers and Essential Oils?

Diffusers are devices that disperse essential oils into the air as a fine mist. The oils are then inhaled, allowing the user to reap the therapeutic benefits of the oils. There are various types of diffusers available, including ultrasonic, nebulizing, and heat diffusers.

Essential oils are concentrated plant extracts that are obtained through a process called distillation. They are called "essential" because they contain the essence of the plant's aroma and flavor. Each essential oil has its own unique blend of chemical constituents, which give it its distinct scent and therapeutic properties.

Benefits of Using Essential Oils for Recovery

Essential oils have been used for centuries for their therapeutic properties and are believed to have a number of benefits when it comes to recovery from physical activity and stress. Some of the benefits of using essential oils for recovery may include:

Reducing muscle soreness and fatigue: Certain essential oils, such as peppermint, eucalyptus, and ginger, have anti-inflammatory and pain-relieving properties that may help reduce muscle soreness and fatigue.

Improving sleep: Many essential oils, such as lavender, chamomile, and frankincense, have a calming effect on the body and can help improve sleep quality. This is especially important for recovery, as sleep is when the body repairs and rejuvenates itself.

Boosting the immune system: Some essential oils, such as tea tree and eucalyptus, are believed to have antimicrobial properties that can help boost the immune system and protect against infections.

Reducing stress and anxiety: Essential oils like lavender, bergamot, and ylang-ylang are known for their calming and anxiety-reducing effects, making them useful for relieving stress and promoting relaxation.

Best Oils for Recovery

Here are some of the best essential oils to use for recovery:

Peppermint: This oil has been tied to anti-swelling, inflammation reduction and pain-relieving properties that can help reduce muscle soreness and fatigue. It is also refreshing and invigorating, making it a great choice for post-workout recovery.

Eucalyptus: This oil has analgesic properties that can help reduce muscle soreness and fatigue. It is also believed to have antimicrobial properties, making it useful for boosting the immune system.

Ginger: This oil has anti-inflammatory and pain-relieving properties that may help reduce muscle soreness and fatigue. It is also believed to have antioxidant properties, making it useful for protecting against free radical damage.

Lavender: This oil has a calming and relaxing effect on the body, making it useful for reducing stress and improving sleep quality. It is also believed to have analgesic properties, which can help reduce muscle soreness and fatigue.

Chamomile: This oil has a calming and relaxing effect on the body, making it useful for reducing stress and improving sleep quality. ItFrankincense: This oil has a calming and grounding effect on the body, making it useful for reducing stress and improving sleep quality. It is also believed to have anti-inflammatory properties, which can help reduce muscle soreness and fatigue.

Tea tree: This oil has antimicrobial properties, making it useful for boosting the immune system and protecting against infections. It is also believed to help reduce muscle soreness and fatigue.

Bergamot: This oil has a calming and uplifting effect on the body, making it useful for reducing stress and anxiety. It is also believed to have analgesic properties, which can help reduce muscle soreness and fatigue.

Ylang-ylang: This oil has a calming and relaxing effect on the body, making it useful for reducing stress and anxiety. It is also believed to have analgesic properties, which can help reduce muscle soreness and fatigue.

FITAID Sports Recovery: A Delicious and Effective Way to Relax and Recover

In addition to using essential oils for recovery, there are other ways to promote relaxation and recovery everyday . One such way is by using FITAID Sports Recovery, a delicious and effective way to relax and recover.

FITAID Sports Recovery is a nutrient-rich drink that contains a blend of vitamins, minerals, and amino acids that are designed to support recovery from physical activity and everyday stress. It is also flavored with natural flavors and sweeteners, never any aspartame or sucralose - which give FITAID a refreshing and uplifting taste.

In conclusion, the use of diffusers and essential oils can be a powerful tool for aiding in recovery from physical activity and stress. There are a number of essential oils that are particularly useful for this purpose, including peppermint, eucalyptus, ginger, lavender, chamomile, frankincense, tea tree, bergamot, and ylang-ylang. In addition to using essential oils, FITAID Sports Recovery is a delicious and effective way to relax and recover!

What’s the deal with diffusers? Why should you consider using diffusers in your post-workout recovery routine? The use of diffusers and essential oils has become increasingly popular in recent years for their various health benefits, including aiding in recovery from physical activity and stress. In this post, we will explore the benefits of using essential […]

Feeling the burn?

(image: Grant Holloway, Olympic Track & Field star drinks FITAID Energy)

After a tough workout or athletic competition, it's important to replenish your body's energy stores and repair muscle damage. Sports drinks can be a convenient and effective way to do this, providing a combination of hydration, electrolytes, and nutrients that support recovery and overall health. But with so many sports drinks on the market, it can be tough to know which one is the best choice. We'll explore what makes the best recovery sports drink, and explain why FITAID Energy is the top choice due to its clean caffeine from green tea and natural sweeteners. 

 

FITAID Energy is a leading recovery sports drink that is made with all-natural ingredients and is free from artificial sweeteners, such as aspartame and sucralose (gross!). It is formulated with a proprietary blend of nutrients including that support recovery and overall health, including caffeine from green tea, B-vitamins, and amino acids. Many people find that FITAID Energy may help to reduce muscle soreness, improve energy levels, and support overall recovery after intense exercise. FITAID Energy is available in 4 electric flavors with a clean, crisp finish you’ll love: Mango Sorbet, Blackberry Pineapple, Peach Mandarin, and Raspberry Hibiscus, so you can choose the one that best fits your taste preferences.

Why is FITAID Energy is the Best Recovery Sports Drink?

There are several reasons why FITAID Energy is the best choice for a recovery sports drink:

In addition to clean caffeine from Green Tea, FITAID Energy has a power-house of recovery supplements including:

Feeling the burn? (image: Grant Holloway, Olympic Track & Field star drinks FITAID Energy) After a tough workout or athletic competition, it’s important to replenish your body’s energy stores and repair muscle damage. Sports drinks can be a convenient and effective way to do this, providing a combination of hydration, electrolytes, and nutrients that support […]

Why is Stretching Important for Post-Workout Recovery?

As an athlete or fitness enthusiast, you probably already know the importance of a good workout. Whether you're lifting weights, running, or participating in a team sport, physical activity can help improve your physical health and mental well-being. But what happens after the workout is just as important as the workout itself. Proper post-workout recovery is essential for optimal performance and to reduce the risk of injury. One key aspect of post-workout recovery is stretching.

When combined with stretching, FITAID can help support muscle recovery, hydrate the body, boost energy! Read more below on the science behind stretching and the benefits of the clean energy in naturally sweetened FITAID.

Stretching has many benefits for your body, both during and after a workout. During a workout, stretching can improve your range of motion, allowing you to perform exercises with proper form and technique. This can help prevent injury and improve your overall performance. After a workout, stretching can help your muscles recover and return to their normal length.

There are two main types of stretching: static and dynamic. Static stretching involves holding a stretch for a set period of time, usually 20-30 seconds. Dynamic stretching involves moving through a range of motion while stretching. Both types of stretching can be beneficial for post-workout recovery, but it's important to choose the right type of stretching for your specific needs.

Static stretching is best for increasing flexibility and can be done after a workout to help your muscles relax and recover. Dynamic stretching is better for warming up your muscles before a workout and can improve your overall performance. It's a good idea to include both types of stretching in your post-workout routine to get the most benefits.

So, why is stretching important for post-workout recovery? Here are a few key reasons:

Reduces muscle soreness: Stretching can help reduce muscle soreness by increasing blood flow to the muscles. This can help flush out lactic acid, a byproduct of exercise that can cause muscle soreness.

Improves flexibility: Stretching can help improve your flexibility and range of motion, which can reduce the risk of injury during exercise.

Increases blood flow: As mentioned above, stretching can increase blood flow to the muscles, which can help speed up the recovery process.

Reduces stress: Stretching can also have a calming effect on the body and mind, helping to reduce stress and improve overall well-being.

Why Should You Drink FITAID Post-Workout?

In addition to stretching, another important aspect of post-workout recovery is replenishing your body with the nutrients it needs to repair and rebuild muscles. This is where a post-workout drink like FITAID comes in.

FITAID is a recovery drink specifically formulated for athletes and fitness enthusiasts. It contains a blend of nutrients and electrolytes that help support post-workout recovery, including protein, vitamins, and minerals.

Here are a few benefits of drinking FITAID post-workout:

Supports muscle recovery: FITAID contains vitamins, which as essential for repairing and rebuilding muscles after a workout. It also contains other nutrients that support muscle recovery, such as BCAAs, Turmeric, Magnesium, Potassium, Calcium, Vitamins B, C, D3, E, Quercetin, CoQ10, Glucosamine

Overall, FITAID is a great option for post-workout recovery. When combined with stretching, FITAID can help support muscle recovery, hydrate the body, boost energy! Whether you're an athlete or just looking to improve your overall fitness, incorporating FITAID and stretching into your post-workout routine can help you get the most out of your workouts and recover more effectively.

I hope this blog post provides useful information about the importance of stretching and the benefits of drinking FITAID post-workout. If you have any questions or need further information, don't hesitate to ask us on social or our CST team!

Why is Stretching Important for Post-Workout Recovery? As an athlete or fitness enthusiast, you probably already know the importance of a good workout. Whether you’re lifting weights, running, or participating in a team sport, physical activity can help improve your physical health and mental well-being. But what happens after the workout is just as important […]

When was the last time you took 10 minutes to stretch? Even 5? Add in this stretching sequence to your nighttime routine and feel the difference. You can even do it while you're binging your favorite Netflix show (we won’t tell!).

 

When was the last time you took 10 minutes to stretch? Even 5? Add in this stretching sequence to your nighttime routine and feel the difference. You can even do it while you’re binging your favorite Netflix show (we won’t tell!).  

How is Team FITAID staying motivated to kick off 2023? Setting a strong foundation now! Check out their advice on jump-starting your positive routines today.

JEVON HOLLAND - NFL Safety, MIAMI

What's going on FITAID fam- Jevon Holland here.Miami dolphin safety. I know 2022 is coming to an end and 2023 is just around the corner. But don't let 2023 be the time for you to start your goals. Start them right now! Let this be the foundation for 2023 and don't let 2023 creep up on us without you already being prepared for your new and improved self. I hope you guys are enjoying the holidays, and I hope today and every day of the rest of the year here is great for you.


SYDNEY WELLS - Professional CrossFitter
Hey, guys, with the near coming up, I'm sure a lot of you have goals that you set for yourself, and I just want to encourage you to start now! It's a time to set a good foundation for 2023! You got this!


CHASE HOOPER - UFC Featherweight
Hey, what's up you guys! Getting ready to finish out the year here and get some rounds in. Got my FITAID in hand and getting me ready. Don't wait till next year to start getting ahead on your goals. Jump start on them now and, you know, get that foundation set and hop into 2023 with some momentum!


GRANT HOLLOWAY - Olympic Track and Field Athlete

What's going on, everybody? Grant Holloway here, proud FITAID sponsored athlete. Just want to let everybody know Happy New Year! Merry Christmas! All the good stuff in between!

You can finish the year out strong and have a lot of fun. Continue to do what you do best. Do your workout and drink FITAID.

 How is Team FITAID staying motivated to kick off 2023? Setting a strong foundation now! Check out their advice on jump-starting your positive routines today. JEVON HOLLAND – NFL Safety, MIAMI What’s going on FITAID fam- Jevon Holland here.Miami dolphin safety. I know 2022 is coming to an end and 2023 is just around […]

woman relaxes and foam rollers leg with FITAID EnergyWhat helps the body recover faster?

Have you tried foam rolling and FITAID!

Using a foam roller and the right recovery beverage as part of your post-workout recovery routine can be incredibly beneficial for your overall muscle health and performance. Foam rolling, also known as self-myofascial release, is a form of self-massage that helps to release muscle tightness and tension. This can help to improve flexibility, reduce muscle soreness, and prevent injuries. We’ve even partnered with RPM to score you a 30% discount code to score your own!

One of the main reasons why foam rolling is important for post-workout recovery is that it helps to improve circulation. When you work out, your muscles undergo a lot of stress and tension, which can lead to a buildup of lactic acid and other metabolic by-products. These substances can cause muscle soreness and stiffness, and they can also reduce blood flow to the muscles. By using a foam roller to massage your muscles, you can help to increase blood flow and circulation, which can help to remove these by-products and speed up the recovery process.

Foam rolling can also help to improve flexibility. As you age, your muscles naturally become tighter and less flexible, which can lead to a decrease in range of motion and an increase in the risk of injury. By using a foam roller to massage your muscles, you can help to break up scar tissue and increase flexibility, which can help to improve your overall performance and reduce the risk of injury.

In addition to these benefits, foam rolling can also help to reduce muscle soreness and fatigue. When you work out, your muscles undergo a lot of stress, which can lead to muscle soreness and fatigue. By using a foam roller to massage your muscles, you can help to reduce muscle soreness and fatigue, which can help you feel more energized and ready to tackle your next workout.

Now that you know some of the benefits of using a foam roller as part of your post-workout recovery routine, you may be wondering, "What is the best exercise recovery drink" to replenish and rehydrate you. One option that you may want to consider is FITAID.

What is the best exercise recovery drink?

FITAID is a post-workout recovery drink that is specifically designed to help your body recover after a tough workout. It contains a blend of nutrients and electrolytes that can help to replenish your body's stores and support muscle recovery. Some of the key ingredients in FITAID include:

Electrolytes: FITAID contains electrolytes without sodium, which are important for hydration and muscle function. These electrolytes help to maintain proper fluid balance in the body and support muscle function.

Antioxidants: FITAID contains antioxidants like vitamins C and E, which can help to reduce oxidative stress and support overall health.

In addition to these ingredients, FITAID is also free from artificial sweeteners, making it a more natural and healthier choice for post-workout recovery. FITAID never uses gut-disruptive artificial sweeteners such as sucralose, aspartame or ACE-K.

Overall, using a foam roller as part of your post-workout recovery routine can be incredibly beneficial for your muscle health and performance. It can help to improve circulation, increase flexibility, reduce muscle soreness and fatigue, and prevent injuries. And when combined with a high-quality post-workout recovery drink like FITAID, you can give your body the support it needs to recover and perform at its best.

FITAID Sports Recovery Recommended Foam Rollers:

EXPENSIVE: Hyperice Vyper 3 (Currently on sale as of Dec 29th) ($150) This bad-mama -jamma is the cadillac of rollers. For this price it vibrates, rolls, and does your dishes.

MODERATE: RPM Foam Roller- Exclusive FITAID Partner discount code: RPMROLLOUT Expires 2/6

CHEAP : Home Depot - 5 inch PVC - Ok, while technically not FOAM.“These rollers are ultra cheap, rock hard and while they work, they are NO fun. Recommended for calves specifically.” - Michael “Murph” Murphy - Gym Sales

What helps the body recover faster? Have you tried foam rolling and FITAID! Using a foam roller and the right recovery beverage as part of your post-workout recovery routine can be incredibly beneficial for your overall muscle health and performance. Foam rolling, also known as self-myofascial release, is a form of self-massage that helps to […]

ROGUE 2022: TEAM FITAID RECAP FROM ROGUE INVITATIONAL

The statement “Everything is bigger in Texas” proved to be true as Team FITAID headed down to Austin, Texas to take on the Rogue Invitational. After a weekend of events, 2 #FITAIDAthletes podiumed. Emma Lawson and Jeffrey Adler both placed 3rd in their respective divisions, setting the bar for an exciting 2023! 

 

Off the competition field, FITAID ENERGY was the talk of the town! (or should we say vendor village). Our team was able to sample over 10,000 cold cans, hand out GO sticks and plenty of FITAID merchandise. It was pretty obvious that FITAID was deemed the “Unofficial Official Drink of ROGUE” during the 4 day competition by the spectators. FITAID ENERGY was a big hit as Mango Sorbet and Blackberry Pineapple were the first two SKUs to run out but all weekend, spectators enjoyed all FITAID ENERGY flavors.

 

We also want to give a HUGE shout out to GORUCK, 2POOD, and AIRFORCE SPECIAL WARFARE for partnering with us during the weekend and doing 5 different social challenges with the team. Be sure to check out those challenges in the highlighted links above! A huge thank you to everyone who participated as well! 

If you made your way to the booth during this event and got to hangout with the team, please share your photos on IG with the hashtag #FITAIDxROGUE2022. As we close out 2022, be on the lookout for Team FITAID in the new year at the closest event near you! 

ROGUE 2022: TEAM FITAID RECAP FROM ROGUE INVITATIONAL The statement “Everything is bigger in Texas” proved to be true as Team FITAID headed down to Austin, Texas to take on the Rogue Invitational. After a weekend of events, 2 #FITAIDAthletes podiumed. Emma Lawson and Jeffrey Adler both placed 3rd in their respective divisions, setting the […]

Easy Ways to Get More Protein in your Diet

As a busy mom of 3 under 3, it can be tricky to hit all my macros every day, ESPECIALLY when it comes to protein. I just wrapped up my first cut postpartum, and while it actually wasn’t as difficult to tackle as I imagined (shout out PLANNING AND MEAL PREP), I did find myself struggling to get my protein in some days.

While ideally we can hit those numbers from our meals - whether it be through meat, chicken, eggs, beans, whatever - sometimes it’s just impossible when you are busy. Don’t let being busy block those goals though, mama! Here are a few favorite and easy ways that I have relied on over the years to help get more protein in my diet. 

1. Non-fat Greek yogurt

One of my all time FAVORITE foods, cutting or not. Greek yogurt can be dressed up in so many ways - used in breakfast parfaits, sweetened with zero calorie sweeteners (even splash a bit of vanilla in with it too), flavored with a low calorie drink mix (like Crystal Light or some BCAAs), or even used as a swap for sour cream in tacos.

The macros on 0% Greek Yogurt are amazing - the Chobani one I use is 0g F / 6g C / 16g P.

2. Light string cheese

Your girl LOVES cheese. Loves it. Unfortunately, cutting doesn’t always leave a ton of room to indulge on cheese. However - we do love ourselves some string cheese and how macro friendly it can be. This is a great snack that I pack a ton of when we are away from the house for a bit, because between myself and my two toddlers, I know they will get eaten!

Macros always vary quite a bit on these from brand to brand, but lately I’ve been loving the Sargento ones, which also happen to have the best macros I’ve seen! These come in at 2.5g F / 1g C / 5g P.

3. Low-fat cottage cheese

For years, cottage cheese freaked me out. I think it was a texture thing, and I avoided trying it at all costs. And then one day, I took a chance… and I fell in love. This is another dairy product that can totally be made savory or sweet. I am all about adding a little sweetener and eating it with diced fruit! However you choose to enjoy your cottage cheese, it is a great, macro-friendly way to get in more protein.

I like this one from Good Culture - it is 2% milkfat and has some awesome macros at 2.5g F / 3g C / 14g P.

4. Fairlife milk

Sorry, sorry, I know - tons of dairy in this list. Truly though, nonfat or lowfat dairy are great options to get that protein in. My favorite milk is made by Fairlife! Their milks are ultra filtered and have higher protein and lower sugar than standard milks. They are also lactose free - so good news for those sensitive to dairy protein!

When cutting I typically buy their non-fat option, which has the macros 0g F / 6g C / 13g P. It is perfect to pair with some cereal or as the base of a protein shake!

5. Meat bars or sticks

Having a shelf-stable protein source you can easily leave in your gym bag, purse, or diaper bag is something any mom needs. Protein bars can sometimes upset my stomach, so I looked for an alternative option - and this is it! I personally love dried meat bars or meat sticks. These ones from Apex Protein Snacks / Bowmar Nutrition are super satisfying and made from high quality beef. They come in a variety of flavors too, which is a bonus!

The meat bars are 7g F / 0g C / 16g P and the meat sticks are 8g F / 2g C / 10g P.

6. Protein powder

This one comes as no surprise! One of the easiest ways to get some more protein in your diet - a protein powder! Whether you’re interested in going the traditional whey protein route, are looking for something non-dairy (like an egg based protein), or even vegan, there are tons of protein powders on the market to help you meet your individualized needs.

Protein powders don’t need to just be used as a protein shake! I love to mix protein into my oatmeal, my iced coffee, my baked goods (including pancakes and waffles!), or blended up in a smoothie. The options really are endless!

What are your favorite (and easy!) ways to get more protein when life is busy? 

Easy Ways to Get More Protein in your Diet As a busy mom of 3 under 3, it can be tricky to hit all my macros every day, ESPECIALLY when it comes to protein. I just wrapped up my first cut postpartum, and while it actually wasn’t as difficult to tackle as I imagined (shout […]

Top 5 Work From Home Exercises

Working from home has been around for quite a long time in most parts of the world. However, it is gaining popularity and being normalized more than ever now. Moreover, it has proved to bring about several positive changes in people in terms of positivity, creativity, and mental and physical effects.

At the same time, it has decreased daily physical activity to a great extent. While exercising is not just a task but a way of healthy living, it is necessary for every person to exercise daily and live a healthy and balanced life.

If you work remotely and are worried about how to exercise at home, we are here to tell you about five exercises you can do while still working from home.

1. Walking Every Day

Walking is the most straightforward exercise you can perform, yet it is the most impactful. You must have heard about your trainer or any other professional's recommendation to walk 10,000 steps daily. This is because walking daily is the best way to boost your energy.

10,000 steps are equivalent to roughly five miles of running or walking, depending on your speed. If you start your day with a walk, it would be the best option as you can inhale fresh air and boost your energy.

If it’s impossible to complete your steps right in the morning, you can break them up into short intervals during your day or after work.

2. Doing Pushups with Home Furniture

What is better than utilizing your work-from-home equipment and furniture for exercise? You can do various kinds of pushups by using your equipment and furniture; for instance:

3. Set a Time to Get Yourself Moving

To avoid sitting down for extended periods, you can set up a timer on your watch, phone, or laptop to get moving. Set a timer for every hour, and when the alarm rings, you can run within a specified place, do jumping jacks, or take a stroll around the house to move your legs and body.

Sitting constantly in the same position for hours can significantly harm your spine and posture. This is why it is best to stand and move in short intervals.

4. Squats to Improve Your Sitting Posture

Squats provide stimulation and strength to your muscles and joints, and also improve your sitting position. Repeated squats can even strengthen your hamstrings and quadriceps. Whenever you finish a call or meeting, do a set of 10 chair squats before sitting down.

You can do this by going low on the chair and standing back up. With this exercise, you will see how relaxed and strengthened your legs and back will feel after this.

5. Standing and Stretching During Calls

Sitting straight away in a row for hours can cause lethargy and laziness. You can stand and stretch during office calls or meetings online. When you stand, your muscles stretch and relax, providing proper blood flow to your body.

So, make it a habit of standing and stretching during calls and meetings, so your legs and back receive proper blood circulation and your muscles relax from being still in the same position for hours.

Working out during work-from-home sessions might seem complicated, but it is not impossible. You can just manage your time and try to do these little exercises to keep your body pumped and boosted throughout the day.

What are some of your favorite exercises while working from home? Tag is on Instagram! @FITAID 

Top 5 Work From Home Exercises Working from home has been around for quite a long time in most parts of the world. However, it is gaining popularity and being normalized more than ever now. Moreover, it has proved to bring about several positive changes in people in terms of positivity, creativity, and mental and […]