17 Tips to Stay Fit While Freelancing

The freelance lifestyle has its obvious perks—the flexibility and freedom to work when and from wherever you want. But too much of a good thing can sometimes turn into a bad thing.

If you’ve worked from home for any amount of time, you know what I mean. This flexible freelance lifestyle is fantastic but it’s up to us to make the most of that flexibility and make time to stay fit and healthy. That’s what true work-life balance is all about.

Let’s face it: the often sedentary nature of the work-from-home life can mean we spend way too much time sitting. There’s no commute—unless you count the walks to the kitchen for endless snacks.

I’ve been guilty of forgetting to eat lunch because I’ve been too caught up in work. Or I’ll skip the gym so I can work longer. Sound familiar?

So how do you prioritize your health and stay fit while working remotely? It takes some planning, organization, and staying committed to your goals. Let me share what I’ve learned after years of freelancing and talking with thousands of other freelancers in our community.

Why Fitness Matters for Freelancers

Freelancing can be an incredibly sedentary lifestyle. We spend hours seated at our desks while staring at screens. And the research on this is alarming.

Dr. James Levine famously said, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.”

That might sound dramatic, but low activity rates are a leading cause of diabetes, cancer, and heart disease. This isn’t just about physical health either—it’s about your mental wellbeing and business success too.

Research shows that people with higher physical activity levels are less likely to develop depression, stress, and anxiety. And if you want to improve your work performance? Exercise helps with task focus and overall job performance.

All this to say, movement matters—for your wellbeing and for more productive work. Even incorporating a short daily walk can benefit your physical health, mental health, creativity, stress levels, and overall mood.

How to Incorporate Regular Exercise Into Your Routine

The key to making regular exercise part of your freelance life is planning. You need to choose what kind of exercise works for you and when you’ll do it. Then, schedule it in like you would an important client meeting.

Setting Up a Workout Schedule That Works

If you’re truly committed to making a change and getting fit, start by creating a workout schedule. Treat your workouts the same way you would your work hours or important client calls and appointments. Carve out time for them in advance and put them in your calendar.

As Benjamin Franklin wisely said, “If you fail to plan, you are planning to fail.” Scheduling your workouts in advance means you’re less likely to leave things to chance, and therefore less likely to skip them.

What does this look like in practice? For me, I go for a walk after breakfast every day. Additionally, I have recurring spots booked for specific activities throughout the week—like yoga on Monday and Wednesday evenings.

Your personal schedule will look different depending on your work and life commitments. Think about when you’re most likely to be able to fit a workout in—before, after, or even in the middle of the workday. It doesn’t matter when it happens, but scheduling it makes it much more likely that you’ll actually do it.

Choosing the Right Kind of Exercise for You

A vague plan to “exercise” isn’t very motivating. Be specific about your plan, whether it’s a walk, a run, a yoga class, or some time at the gym lifting weights.

The type of exercise you choose will depend on your fitness level, interests, and goals. If you’re hoping to improve your cardio fitness, you might want to do more high-intensity workouts. If you’re a beginner, you may choose to start with some home workouts from YouTube.

Create a varied and interesting routine to get the best results. Most importantly, choose exercise you enjoy so it doesn’t feel like a chore.

Making Time for Movement Throughout the Day

Sitting too much can be a major problem for freelancers. On days when you simply can’t fit a regular workout into your schedule, make the time to at least be active intermittently.

A great way to do this is by taking active breaks throughout your work day. This could mean a quick walk around the block, a few jumping jacks, or some quick pushups. If you have children at home, taking time to play with them can also be great exercise.

Recent research has shown that people who recorded just three daily bouts of vigorous intermittent physical activity had about a 50% reduced risk of death from cardiovascular problems and about a 40% reduced risk of death by cancer and other causes, compared to less active people.

That’s a pretty compelling reason to get up from your desk regularly, isn’t it?

The Role of a Healthy Diet in Staying Fit

Exercise alone isn’t the solution to the wellbeing puzzle. A balanced, nutritious diet is essential for a healthy life—at and outside of work.

Proper nutrition is also imperative to maximize your energy levels. Without the right food, you’re more likely to feel fatigued and sluggish. And as the saying goes, food is fuel. Your diet directly impacts your productivity and work output levels.

Preparing Nutritious Meals at Home

Ever been so consumed by your work that you forget to eat lunch and suddenly it’s 5 p.m.? I used to do this frequently as a young freelancer. I would crash and burn by early evening and wonder why. Spoiler alert: it was the lack of food!

On days when I try to fuel myself with coffee and junk food alone, my energy spikes briefly before taking a sharp nosedive. But when I eat a simple home-cooked lunch, I feel much more creative and productive.

Harvard Medical School research supports the idea that cooking meals at home can be “an effective medical intervention for improving diet quality, weight loss, and diabetes prevention.”

Like our workouts, taking a little bit of time to plan ahead and prepare simple, healthy, and balanced meals can pay enormous dividends for both our health and our business.

Controlling Snacking Habits

Snacking can be all too tempting when your workspace is just steps away from your kitchen. The problem isn’t snacking itself—it’s mindless consumption of unhealthy options.

Junk foods like chips and candy are high in calories but low in nutrients. They tend to have lots of sugar or salt and little protein, which can leave you wanting more without feeling any more full.

Try to stick to whole foods that are minimally processed when choosing snacks. Healthy options include:

• Carrots and hummus
• Apple and peanut butter
• Nuts and (no-sugar-added) dried fruit
• Avocado toast
• Fresh fruit

Why Hydration is Crucial

I used to often go a whole day without drinking water during my workday. By evening, I’d have headaches and feel exhausted. It took me a long time to understand this was simply dehydration.

Research shows that even mild dehydration (a body water loss of between 1% and 2%) impairs cognitive performance. Severe cases can cause dizziness, confusion, and even seizures.

These days my “emotional support water bottle” never leaves my side. I have regular alarms set up to remind me to drink water during the workday. Silly as that sounds, it really works!

The Mayo Clinic recommends that men need an average of 15.5 cups of fluids a day, while women require around 11.5 cups. Whatever your personal needs, staying properly hydrated will help you think clearer and work better.

Creating a Healthy Workspace

When you work from home once in a while, it’s easy to make do by sitting at the kitchen table or on the couch. But when it becomes your daily routine, your body will quickly let you know that “making do” won’t cut it.

An effective workspace goes beyond just setting up a desk and a computer. Whether your home office is your kitchen table, a desk, or even a coworking space—you need to set yourself up to emphasize physical comfort and health.

Investing in Ergonomic Furniture

You may love working from the couch or in bed, but holding your body in an awkward posture for long periods can lead to health issues including carpal tunnel syndrome, frequent headaches, and chronic neck and back pain.

Just as you need the right tools to deliver quality work, your body also needs the right tools to remain healthy enough to continue working. Invest in ergonomic furniture and tools for your workspace:

• Chair: Adjust the height so your feet rest flat on the floor, with your thighs parallel to the floor.
• Desk: Ensure there’s enough room for your legs and feet underneath.
• Keyboard and mouse: Position them so your wrists align with your shoulders, with your hands at or slightly below the level of your elbows.
• Monitor: Place it directly behind your keyboard, about an arm’s length away from your face.
• Laptop: Use an external keyboard and mouse, along with a laptop stand to move the screen to eye level.

Consider a Standing Desk

A standing desk can be a great option for those who want to break up their day and alternate between sitting and standing. Many of these desks are electric, allowing you to switch back and forth as needed.

No budget for a standing desk? Stand at your kitchen counter like I do. I prop my laptop up on a stack of books. It helps me change up my work environment and comes with the added bonus of being closer to healthy snacks!

Taking Care of Your Eyes

Long hours on screens can cause eye strain, fatigue, and headaches. The American Academy of Ophthalmology recommends following the 20-20-20 rule: Take a break every 20 minutes by looking at an object 20 feet away for 20 seconds.

Remember that a break isn’t checking your social media feed or shopping online. To truly benefit from your breaks, step away from your screen completely.

Air Quality and Lighting

Creating the ideal working conditions can help you feel more comfortable and healthier. Research shows that indoor air quality affects cognitive performance. Consider these tips:

• Open windows when weather permits
• Regularly dust and vacuum
• Add indoor plants like snake plant or peace lily
• Work near natural light when possible

Mental Health Matters Too

Freelancing can be very isolating. A lack of social interaction can be damaging for our mental health. Regular human connection and building social relationships can help combat isolation, reduce stress, and prevent burnout.

Making Room to Socialize

Don’t get so caught up in work that you forget to socialize with other humans. If you have kids at home, take breaks to spend time with them. Catch up with friends after work. Schedule video calls with family members who live far away.

Work can be social too. Make time to connect with your clients or colleagues about things completely unrelated to work. Figure out how much interaction you need to feel connected and build it into your routine.

Pets can also be fantastic stress busters for remote workers. Their furry presence can be calming on tough workdays. Schedule pet breaks into your workday to simply be with your animals.

Pursuing Non-Work Interests

More than half of the respondents to a major U.S. study reported feeling burned out. Burnout manifests itself in feelings of emotional and physical exhaustion, combined with a sense of hopelessness.

One way to prevent burnout is by doing more than just work. Your productivity isn’t just about how long you stay at your desk. Pursue other interests outside of work, whether that’s taking up a sport, finding a new hobby, or joining a club.

With limited time on my hands these days, my non-work activity of choice is reading. Similar to practicing meditation and mindfulness, reading enhances your ability to focus and be present. It can also improve your ability to empathize, enhance your vocabulary, and reduce stress.

Prioritizing Sleep

Sleep deprivation is a form of psychological torture—and as any new parent can tell you, that’s certainly how it feels. Sleep supports numerous aspects of cognition, including memory, problem-solving, creativity, emotional processing, and judgment.

Lack of sleep can worsen anxiety and lead to reduced physical activity during the day and decreased muscle strength during workouts.

The obvious conclusion? Sleep (and the lack of it) can deeply affect both our physical and mental health. So, if improving your health and wellbeing is the goal, resist the urge to skimp on sleep. Make a conscious effort to prioritize it.

Reducing Screen Time for Better Sleep

Screens from your laptop, phone, and other backlit devices emit blue light, which can reduce or delay the production of melatonin when used in the evening. This makes it harder to fall and stay asleep.

Try to avoid screen time at least an hour before bed. If you need to use your devices, consider blue light-blocking glasses, using “night mode,” and reducing the brightness.

The Importance of Morning Sunlight

Getting 15 minutes of morning sunlight as soon as possible after waking can help regulate your circadian rhythm. This morning light signals to your body that it’s time to stop making melatonin and start producing cortisol, helping you feel more energized and promoting better sleep later.

Creating a Less Distracting Environment

Working in a cluttered environment can make it more difficult to be productive and can even increase anxiety and stress. The brain likes organization and order; it helps make it easier to focus and process information.

Time management is a fundamental skill for freelancers. Start each day with a set plan, knowing what you’re going to work on. Make to-do lists and prioritize your tasks.

If you find yourself getting sidetracked online, use a time tracker app that blocks certain websites while you’re working. You can also turn your phone on Do Not Disturb mode.

When working from home, try to create a dedicated space for your work. Before you start, tidy up and remove any distractions. You can establish a pre-work ritual that includes organizing and setting up your workspace to signal to your brain that it’s time to focus.

How to Stay Active While Working From Home

At this point, you get it. Movement matters. Yet, combating a sedentary lifestyle can feel challenging. The good news is it’s not just about formal exercise. Your daily habits count too.

A large portion of the energy burned throughout the day comes from what’s called non-exercise activity thermogenesis (NEAT). This includes any kind of walking, fidgeting, or other calorie-burning activities that are a byproduct of your daily activities.

Regularly Change Your Working Position

We already know that sitting for long periods isn’t good for us. The solution is simple. Stand more and take breaks to walk around.

When working from home, you don’t have to stay at your desk. You can move around the house, finding different areas to work in to switch your scenery and position when you need it.

Throughout the workday, you can do simple “deskercise” that doesn’t require a full break. Some quick stretches you can do at your workstation include:

• Rolling your shoulders and neck in gentle circles
• Tilting your head to one shoulder and holding, then switching sides
• Reaching your hands high above you as far as you can
• Gently twisting your back in your chair

Incorporating Physical Activities Into Breaks

Make the most of your breaks. Instead of scrolling through social media, make your breaks physical. Break up the workday by taking short breaks and doing a few squats or lunges.

I sometimes set myself a target (say 50), and challenge myself to do 10 squats every hour. Doing a few light stretches on your yoga mat or getting your heart rate up with some jumping jacks also works just as well.

Research shows that even short, three-minute movement breaks taken every 30 minutes can combat the effects of sitting, including more stable blood sugar levels, reduced “bad” (LDL) cholesterol levels, and improved fasting glucose.

Physical chores can also help. I often take a midmorning break to hang out my laundry. It forces me to get up and go outdoors. As I work, I try to do a few stretches and also breathe in the fresh air.

And if nothing else appeals, just go for a walk outdoors. A short 10-minute walk can help you more than you realize!

Using Technology to Your Advantage

Do you ever get so “in the zone” with work that you forget to get up? Suddenly it’s three hours later and you’re in the exact same hunched position that you were in when your day started.

Technology can help. Fitness apps and wearables can get you moving and even make it competitive, in a fun way. Set up reminders and just move when the alarm goes off.

I wear a smartwatch that sends me a “Move” reminder every hour. When it buzzes, I get up and move—no exceptions. I also use it to track my physical activity, like steps and floors climbed. The challenge of meeting daily goals can be surprisingly motivating!

Make Your Daily Routine More Active

It doesn’t all have to happen during your workday. Can you make physical activities a part of your daily routine outside of work as well? For example, could you walk or cycle to the store instead of driving?

I love my morning coffee and while I could drive to a local cafe, I often choose to walk there instead. The promise of a great coffee motivates me to get outdoors and go for a 30-minute walk.

So the question to ask is: How can you make your day-to-day more active?

Staying Fit While Working and Traveling

It’s all well and good to create healthy habits when you’re working from home, but what if you’re a freelancer who likes to travel digital nomad style? A fitness routine on the go is definitely possible as well. With a bit of creativity and flexibility, you can ensure your health doesn’t take a back seat during your travels.

Planning Ahead for Fitness

If staying fit and healthy is a priority for you while traveling, all it takes is a bit of planning, research, and preparedness.

Whether you’ll be away for a few days or a few months, look into your fitness options at your destination. You may like to use the hotel gym, go for runs around the city, or sign up for local fitness classes.

I used to travel with a set of resistance bands for many years. They were light and helped me exercise in Airbnbs, hotel rooms, parks, and beaches around the world. For longer stays, researching and joining local gyms is a great option.

Finding local fitness options can also be a fun way to immerse yourself in the culture. In Colombia, I joined free salsa lessons. In Thailand, I went to yoga classes despite not speaking the language—I just followed along with the demonstrations.

Maximizing Opportunities for Physical Activity

Have you ever noticed how much more you walk when traveling? I once racked up 28,000 steps in a single day exploring New York City!

Staying fit while traveling doesn’t just mean hitting the hotel gym. Incorporate physical activities into your travels by exploring cities on foot or by bike. Join walking tours or rent bicycles.

Other simple swaps include taking the stairs instead of elevators or walking to meetings instead of using ride-sharing services.

Eating Healthy While Traveling

Eating healthy can be challenging while traveling. As a foodie, I struggle with making healthy choices while also wanting to try all the local specialties.

I’ve found that staying in accommodations with a kitchen or kitchenette helps. This way, I can make a healthy breakfast before heading out for the day, and I have the option to prepare simple meals if I don’t feel like eating out every night.

When eating out, look for healthier menu options or add a side of vegetables. Choose water instead of alcohol for some meals. Find local markets and stock up on fresh fruit and healthy snacks to have on hand.

Adapting and Being Flexible

Your fitness routine while traveling will likely look different from your routine at home—and that’s perfectly fine. Don’t get so caught up in it that you forget to enjoy your travels. Be flexible and do what you can.

If you can’t find equipment, look up equipment-free workouts on YouTube. Don’t feel comfortable running outdoors at your destination? A treadmill at the hotel gym might be better.

Remember that movement is what matters. You may not get a formal workout in, but if you spent all day sightseeing on foot, you’ve made a great choice for your health.

And if you do absolutely nothing and lie by the pool on your vacation—that’s OK too. Breaks from your routine (and from the screen) are just as important for your health.

Building a Healthier Freelance Lifestyle

Building a healthier lifestyle starts with creating good habits. Making small changes over time leads to bigger results. While the popular claim that “it takes 21 days to form a habit” is actually a myth, research suggests it takes an average of 66 days—though this varies greatly depending on the habit.

You don’t have to overhaul your lifestyle overnight. Work on one tip at a time.

Establish a Daily Routine

As a freelancer, you decide when, where, and how you work. While this freedom offers flexibility, having a daily routine provides structure that helps with productivity and focus.

Start by determining what time you want to work each day. Then figure out what you need to do before getting online—whether that’s exercise, walking the dog, or preparing a healthy breakfast. Work backward to set your wake-up time.

Each day, have a clear idea of what you need to work on. Create a schedule that outlines your to-do lists, meetings, deadlines, and goals. Tools like SolidGigs can help you manage your freelance workload more efficiently by sending you pre-vetted freelance opportunities, saving you tons of time you’d otherwise spend searching for clients.

Once you know what needs to be done, group similar activities and divide your workday into time batches where you work distraction-free. After each batch, take a break to stretch, walk, or grab a healthy snack.

Don’t forget to create an end-of-workday ritual to signal that it’s time to switch off. This helps with work-life balance and prevents you from feeling “always on.”

Set Intentional Goals

Setting goals improves productivity by connecting your daily tasks to the bigger picture. Goals provide motivation and purpose, even for less exciting tasks.

The difference between goals and dreams is achievability. Goals are actionable and broken down into milestones that you can work toward. Using the SMART approach (Specific, Measurable, Achievable, Relevant, Time-bound) helps make your goals realistic.

When setting goals, be intentional. Think about why you want to achieve something and what it means to you. Adding meaning behind a goal gives it more power.

Compare these two goals:

Goal: I want to be finished working by 4 p.m. every day.

Intentional goal: I want to be finished working by 4 p.m. every day so I can walk my dog, go to the gym, and cook myself a healthy dinner.

Your health and fitness goals are just as important as your career goals. Writing them down helps with accountability.

Practice Mindfulness and Self-Reflection

Mindfulness means being present and aware of what’s happening internally and externally without immediately reacting. In our fast-paced world, it’s easy to get caught up in the future or dwell on the past, making it harder to enjoy the present moment.

Being mindful can help reduce anxiety and overwhelm, clearing your mind so you can be more productive. Here are some ways to practice mindfulness daily:

• Focus on one task at a time, avoiding multitasking
• Take time for deep breathing exercises
• Practice body scan meditation
• Journaling your thoughts and feelings
• Engaging your senses (what can you see, hear, smell, touch, and taste?)

Build a Supportive Environment

As a freelancer, you may be a team of one. Being part of a community can help you feel more connected. You can meet other freelancers and exchange professional advice, share resources, and network.

Ways to build your professional network include:

• Attending local and virtual meetups and conferences
• Joining freelance communities (like the SolidGigs community, which connects you with other freelancers facing similar challenges)
• Exploring coworking spaces
• Joining professional organizations
• Finding a mentor

Embrace Flexibility and Adaptation

Compared to a traditional 9-5 job, freelancing offers less predictability but more freedom. You’ll encounter different types of clients and work styles, requiring adaptability.

While you want to create a routine, some days will be busier than others. Clients may request changes or pivot projects. You can’t control what happens on the client side, but you can control how you respond.

Being able to stay balanced, pivot when needed, and direct your energy where it’s most needed will help you succeed as a freelancer while maintaining your health.

Embrace a Healthier Freelance Life Starting Today

Getting fit and leading a healthy lifestyle is about making a conscious choice to do so. Make your health a priority. Start with something as simple as a daily walk or setting aside time to meditate. Use a timer to remind yourself to get up from your desk every hour.

Do whatever you need to suit your individual health needs, but actually do it—don’t just think about it for the future. Eat healthy meals. Get enough sleep. Take mental health days when needed. Don’t hesitate to take sick days when you’re feeling unwell.

When you’re busy, it’s easy to deprioritize self-care and health. But if you find yourself going too many days without taking care of yourself, stop and make it a priority again. Being healthy will help you perform better in both work and personal life.

Yes, freelancing can be sedentary. But so can a corporate job. The biggest advantage of freelancing is the flexibility to build your own routine. Work-life balance is in your control. If you want to get fitter, make room for self-care, and build healthier habits, a flexible freelance schedule can actually help you achieve this sooner.

Not a freelancer yet? Consider signing up for SolidGigs, which can help you find quality clients while saving you hours of job searching. With more time on your hands, you can focus on building those healthy habits that will sustain your freelance career for years to come.

Remember, small changes add up to big results. Start today with just one healthy habit, and build from there. Your body, mind, and freelance business will thank you.

One more thing...

You didn't start freelancing to spend hours every week searching through job boards. You started freelancing to do more work you enjoy! Here at SolidGigs, we want to help you spend less time hunting and more time doing work you love.

Our team of "Gig Hunters"—together with the power of A.I.—sends you high-quality leads every weekday on autopilot. You can learn more or sign up here. Happy Freelancing!

Preston Lee

Preston has worked for over 15 years as a freelancer. He works as a writer, a designer, and a developer and has been featured by Adobe, Forbes, Inc, Entrepreneur, and many more.