At-Home Fitness & Ergonomics

As the days get shorter and cooler, many of us find ourselves indoors more often. October is the perfect time to refresh your routines — both by moving your body at home and by making sure your work setup supports your health. Small adjustments can have a big impact on energy, focus, and overall well-being.

At-Home Fitness: Move More, Stress Less

You don’t need a gym membership or fancy equipment to stay active this fall. Try these tips to keep movement part of your daily life:

No gym? No problem. Bodyweight exercises like push-ups, squats, lunges, and planks can be done anywhere, anytime.
Short & effective. Just 10–15 minutes of activity a day is enough to improve mood, circulation, and immune health.
Mix it up. Explore online yoga, resistance band workouts, or even dance videos to keep things fun.
Sneak it in. Take a stretch break between meetings, go for a brisk walk at lunch, or do light exercises while watching TV.
Challenge yourself. Choose a goal for October — like 100 squats a day, or hitting a daily step target — and track progress with an app or a friend for accountability.

Ergonomics for Home & Office

Whether you’re in the office, at home, or a bit of both, your workspace setup matters. Poor ergonomics can lead to back pain, headaches, and fatigue — but a few mindful adjustments can make a world of difference:

Chair check. Sit with your feet flat on the floor, knees and hips at 90°, and back supported. Add a cushion or small pillow if needed.
Screen height. Position your monitor so the top is at or just below eye level to reduce neck and shoulder strain.
Dual monitors. If you use two screens, center yourself between them or designate one as your primary screen to avoid constant twisting.
Keyboard & mouse. Keep elbows tucked close to your body at a 90° angle, wrists straight and relaxed.
Take micro-breaks. Every 30–60 minutes, stand up, stretch, and reset your posture. Even 2 minutes of movement helps.
Light it right. Natural light is best, but if that’s not possible, adjust your lamp or screen brightness to reduce eye strain.
Air & temperature. Fresh air circulation and a comfortable temperature help you stay focused and reduce fatigue.

Key Takeaway

Healthy habits don’t need to be big or complicated. With small, intentional steps — whether it’s a 10-minute stretch session or adjusting your chair — you’ll be setting yourself up for more energy, less stress, and a healthier season ahead.

Step Outside & Enjoy the Season

While indoor fitness and good ergonomics are important, don’t forget to step away from your desk and enjoy the fresh autumn air.

October in Canada brings some of the most stunning scenery of the year — crisp mornings, cool afternoons, and brilliant maple leaves in shades of red, orange, and gold. Even a short walk outdoors can boost your mood, lower stress, and give you a well-deserved break from screens. Take time this month to move, breathe, and enjoy the beauty of fall.