Working remotely is a great way to stay productive and manage your schedule with flexibility. You can work at home and spend time with your family while avoiding lengthy commutes.
One of the major downsides is that employees who work remotely don’t get as much movement as they would if they were in the office. This can lead to weight gain, health problems, and even mental health issues.
There are several ways to stay active while working remotely. Here are some tips to keep you moving:
Begin Your Day with A Walk
One of the cornerstones of health, fitness, and exercise is walking. Start your day with a walk to increase your energy. An important piece of fitness advice: Walk 10,000 steps daily.
To stay physically active and get your blood pumping and brain firing, you could also break it up and take shorter walks before, during, and after work.
Stand up During Video and Phone Calls
Your back and posture will suffer if you sit nonstop in a chair for eight hours. Taking meetings standing up is one of the best ways to avoid sitting all day.
Investing in a standing desk or finding a suitable location to prop up your computer can assist you in getting out of your chair and increasing your concentration and focus.
Use Office Tools and Equipment to Perform Push-Ups
Did you know that you can perform push-ups at home using your chair, desk, or even the trash can? Place your hands on a stable surface to perform exercises like:
– Tricep push-ups:
Push up and down on your chair with your arms bent at a 90-degree angle.
– Desk push-ups:
Stand with your hands on the edge of your desk and push yourself upward and downward.
– Wall push-ups:
Position yourself in a push-up position and move your hands back and forth against the wall.
Set an Alert to Get You Moving
You can do this using a calendar, phone, computer, or wearable tracking devices like smartwatches. Every hour, set a one-minute reminder to get up and move around.
Running in place, jumping jacks, walking around the house, or anything else that will get you out of your chair and increase your cardio is recommended.
Not only will you stop relying on your alarms to wake you up, but they will also become a part of your work routine.
Include Squats in Your Workout Routine to Improve Your Posture
Prioritizing squats in your home workout routine has numerous advantages. hey improve your posture and help you sit upright. They work your quadriceps and hamstrings and can easily fit in between meetings and phone calls.
Do ten chair squats after you finish your video or phone call. In no time, you’ll notice a significant improvement in the way your back and legs feel, and you’ll gain strength without having to leave your workstation.
Place Your Seat Against the Wall
When you’re stressed or feeling down, walk over to the wall, lean against it, and lower yourself into a chair position with your legs at a 90-degree angle, holding for as long as you can.
This is one of the best exercises to perform when under stress, but you can also perform it while doing other activities.
Roll It Out
Add rolling exercises to the top of your work-from-home exercises.
Use a pillow or a foam roller to help you reach difficult places. Rolling your body out is a great way to work out the stiffness and kinks you’ll often experience when working from home and sitting all day.
Remember to Stretch and Recover
While working out and exercising should be part of your daily routine, pay attention to the importance of stretching.
To strengthen and stretch, try a low-impact workout like yoga or Pilates. If you don’t stretch after your morning walk, you risk developing soreness, stiffness, and lower back pain.
Your arms, legs, and back aren’t the only body parts that require exercise. Fingers exercise continuously for eight hours while you work.
If you’ve ever noticed that your hands, fingers, or even wrists are tense, they need to be stretched out and given some time to recover. Take a break from your computer and keyboard to stretch your fingers and wrists using pillows or resistance bands.
