Getting Back into Shape after Years of Inactivity: A WFH Plan
Last week I confessed about gaining 20 pounds since starting to work remotely. Yikes. And my poor shoulder — let’s not even talk about those months of PT!
The home office life has been a double-edged sword. More flexibility? Yes. More movement? Not so much.
Between managing a home, working remotely, caring for family, building a side hustle and trying to squeeze in a life… Well, it’s easy to put self-care last! Who’s got the time?
But at some point, self-care needs to be a priority:
Make time for good health now,
or make time for illness later.
Still, after years of inactivity, getting back into shape can feel overwhelming. Like tackling an overgrown garden in June after neglecting it all spring. (If you’re nodding along right now, I see you.)
But here’s the thing about remote work wellness — it goes way beyond just looking good.
Real wellness is about creating a sustainable lifestyle that keeps us healthy enough to actually enjoy all the benefits of working from home, without wrecking our bodies in the process.
So, I’ve got a plan.
And I’m sharing it with you. Because maybe you’re in the same comfy, well-worn sweatpants as me.
Table of Contents
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Why This Remote Worker Finally Said “Enough!”
You know what hit me last week? I was literally gasping for air after walking up the hill from the lake. One little hill!
That’s when I realized — what’s the point of building this work-from-home oasis if I’m too unhealthy to enjoy it?
Remote work gives us freedom, but our bodies are paying the price. My current fitness level is somewhere between “can still reach the top kitchen shelf” and “needs a nap after bringing in groceries.”
Not exactly thriving, folks.
And of course when we’re feeling physically crummy, our work suffers too. Brain fog, afternoon crashes, crabbiness with co-workers… sound familiar?
Time to change that.
My 6-Week Comeback Plan (Starting From Zero)
After researching beginner fitness programs that wouldn’t kill me on day one, I found something promising: DailyBurn’s “15-Minute Beginner’s Guide” program. (affiliate)
Here’s the program description from DailyBurn’s website:
“This 6-week program is designed to kickstart your fitness journey and focuses on 5 key areas: strength, cardio, conditioning, mobility & stability, and core. If you’re just starting out or coming back after a break, these workouts guide you in building a solid base for your long term progress. Establish the basics, and then build and improve. It’s a balanced approach to keep you going strong!”
Why this program? Three reasons:
- It’s only 15 minutes per day (even I can commit to that)
- It’s specifically designed for people getting back into shape after years of inactivity
- It gradually increases intensity as your strength improves
Starting Monday, April 28th, I’m committing to following their schedule for six weeks. No excuses. No “I’ll start tomorrow” nonsense.
Here is DailyBurn’s detailed six-week workout plan for beginners like me:
DailyBurn’s 6-Week Foundational Fitness Plan
Start Date: Monday, April 28, 2025
| Date | Day | Workout Type |
|---|---|---|
| Week 1 | ||
| Apr 28 | Monday | Mobility + Stability Foundations |
| Apr 29 | Tuesday | Strength Foundations I |
| Apr 30 | Wednesday | Cardio Foundations |
| May 1 | Thursday | Rest Day |
| May 2 | Friday | Core Foundations |
| May 3 | Saturday | Strength Foundations 2 |
| May 4 | Sunday | Rest Day |
| Week 2 | ||
| May 5 | Monday | Mobility + Stability Foundations |
| May 6 | Tuesday | Strength Foundations I |
| May 7 | Wednesday | Cardio Foundations |
| May 8 | Thursday | Rest Day |
| May 9 | Friday | Core Foundations |
| May 10 | Saturday | Strength Foundations 2 |
| May 11 | Sunday | Rest Day |
| Week 3 | ||
| May 12 | Monday | Mobility + Stability Foundations |
| May 13 | Tuesday | Strength Foundations I |
| May 14 | Wednesday | Cardio Foundations |
| May 15 | Thursday | Rest Day |
| May 16 | Friday | Core Foundations |
| May 17 | Saturday | Strength Foundations 2 |
| May 18 | Sunday | Rest Day |
| Week 4 | ||
| May 19 | Monday | Mobility + Stability Progressions |
| May 20 | Tuesday | Strength Progressions |
| May 21 | Wednesday | Cardio Progressions |
| May 22 | Thursday | Rest Day |
| May 23 | Friday | Core Progressions |
| May 24 | Saturday | Conditioning Foundations |
| May 25 | Sunday | Rest Day |
| Week 5 | ||
| May 26 | Monday | Mobility + Stability Progressions |
| May 27 | Tuesday | Strength Progressions |
| May 28 | Wednesday | Cardio Progressions |
| May 29 | Thursday | Rest Day |
| May 30 | Friday | Core Progressions |
| May 31 | Saturday | Conditioning Foundations |
| Jun 1 | Sunday | Rest Day |
| Week 6 | ||
| Jun 2 | Monday | Mobility + Stability Progressions |
| Jun 3 | Tuesday | Strength Progressions |
| Jun 4 | Wednesday | Cardio Progressions |
| Jun 5 | Thursday | Rest Day |
| Jun 6 | Friday | Core Progressions |
| Jun 7 | Saturday | Conditioning Foundations |
| Jun 8 | Sunday | Rest Day |
I’ll be sharing occasional updates on my Facebook page if you want to laugh with (or at) me as I rediscover muscles I forgot existed.
Setting Yourself Up for Success (What I’m Doing First)
Before charging in, I’m preparing my space. Because let’s be honest— half the battle is just making it easy to start exercising.
In our little 1400 sq ft home that Randy built, space is at a premium. But I’ve carved out a corner of my multi-purpose studio (aka the craft room/guest room with a Murphy bed that nobody actually uses).
My basic setup includes:
- A decent yoga mat (the cheapie ones just don’t cut it)
- Two sets of dumbbells (3# and 5#)
- A sturdy chair for modified exercises
- Our smart TV for streaming the workouts
The key is making your workout space inviting. I’ve even put a little plant in there. Why? No idea. It just makes me happier.
And instead of hiding workout clothes in a drawer, they’re now laid out the night before. Water bottle filled. Everything ready to go.
Make it easy to do and hard NOT to do!
The Food Situation (Because You Can’t Outrun the Fork)
Let’s talk food. Because all the workouts in the world won’t help if I’m still stress-eating cheese curds at my desk. (Delicious, sure. Helpful, no.)
I’ve restarted my subscription to eMeals (free trial, affiliate link). At $4.99 monthly, it’s cheaper than one coffee shop visit and saves me from the dreaded “what’s for dinner” panic.
What I love about their service:
- Multiple eating styles (clean eating; keto; crockpot and a dozen more)
- It creates shopping lists automatically
- Recipes are actually tasty and don’t require culinary degrees
Last time I used eMeals, Randy kept saying, “We need to make this again soon.” High praise from a man raised on his mama’s good cooking.
The program syncs with grocery stores for pickup or delivery, but being the cheap frugal Midwesterner I am, I’ll save those few bucks and get my steps in at the store. Two birds, one stone!
Getting your meal plan squared away before starting a fitness routine is crucial. Indecision + hunger = guaranteed drive-thru visit.
The Mindset Switch That Changes Everything
Here’s where most people mess up (myself included, historically). They think of exercise as punishment. As something they “should” do.
Ugh. No wonder we avoid it.
Instead, I’m reframing my workout time as the one 15-minute period of my day that’s exclusively for me.
Not for work. Not for family. Not for the blog. Just for me.
Exercise is like giving myself a gift that nobody else can give me.
And instead of focusing on weight loss (though that’d be nice), I’m focusing on how I feel:
- Having energy past 3 PM
- Sleeping better
- Being strong enough to haul my own garden mulch
- Not wincing every time I reach for something
Small wins build momentum. Track them religiously.
Week-by-Week: What to Expect When Getting Back into Shape
When you’re starting from essentially zero, progress happens in weird ways. Here’s what realistic goals look like for those of us getting back into shape after a sedentary lifestyle:
Week 1: Everything hurts. Focus on form, not intensity. Just showing up is a win.
Week 2: You’ll start feeling changes in energy before seeing physical changes. Your body is like, “Oh, we’re doing this now? Okay…”
Week 3: The habit starts forming. This is where most people quit. Don’t be most people.
Week 4: You might notice everyday tasks getting easier. Less winded going upstairs!
Week 5-6: Now you’re building muscle and endurance. Exercises that destroyed you in week 1 feel manageable.
A personal trainer would charge you $60+ to tell you this, so consider it my gift. Just promise you’ll keep going past week 3!
Making It Last Beyond the 6-Week Honeymoon
True confession — I’ve started and stopped fitness routines more times than we’ve had bears in our bird feeders. And that’s saying something.
The difference this time? I’m planning for what happens AFTER the 6-week program ends.
Because the goal isn’t to “get in shape” once. It’s to change how I live and work permanently.
After completing the beginner program, I’ll move to another program that’s a little harder. And I’ll continue to add movement into my workday (as I talked about in my last article about staying active while working from home).
Taking the First Step (Even If It’s a Wobbly One)
Getting back into shape after years of inactivity won’t make me an athlete overnight. But I can reclaim a strong, healthy body – one small decision at a time.
With commitment, action and patience, I’ll get there.
Are you a remote worker whose main exercise has been walking to the fridge? I invite you to join me starting April 28th. We can be workout buddies from afar. 🙂
Because creating a true Northwoods Oasis – or wherever you call home – is more than just a cozy home office with a side hustle income.
An “Oasis” includes a lifestyle healthy enough to enjoy all we’re working for.
Next week I’ll be sharing how to set up an ergonomic home office that doesn’t wreck your body. Because prevention is easier than recovery — as my chiropractor keeps reminding me.
What’s your biggest challenge with staying active while working from home? Drop a comment below!
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