Working from home can be extremely rewarding. You get extra hours of sleep, time spent commuting gets reduced, and you suddenly have more time to spend with your loved ones.
However, while this is extremely beneficial – what is equally important is one’s well-being. The fact that you now spend more time sitting behind the desk while missing out on daily physical exercise activities like walking around in the office and daily commute may have a negative impact on both your physical and mental health. Suddenly you spend many more hours behind the screen, you may even find yourself struggling to balance work and your personal life simultaneously – which results in high levels of anxiety.
To combat all of this – as well as several other factors that may affect your remote working environment, regular exercise is an essential tool to turn to in order to ensure that you get through the day safely. Exercise not only helps you maintain good health but also boosts productivity – and fortunately, there are several easy-to-do bodyweight exercises that you can do right in the comfort of your own home to reap these rewards.
Below is a compilation of exercises as well as a guide on how to do them:
Stretching
Stretching can be considered one of the most important exercise routines needed to start your day on a good note. The effects of working behind a desk all day can cause serious injuries, such as carpal tunnel, neck problems, spinal stress, and even lower back pain. Having daily stretches reduces these risks significantly. Some of the most cost-effective stretching exercises involve going for a light 30-minute jog, jumping skipping rope, and even doing some star jumps. This is an awesome way of getting your blood flowing.
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Planks
The way to do a perfect plank exercise is to lay down flat on your stomach with your elbows tucked into your sides, while your forearms face forward. Once you have established yourself in this position, – using your elbows, slowly push yourself up while maintaining a straight core. Hold yourself in this position with your hand under your shoulders and toes firmly planted. Try three rounds of 30-second holds. The benefits of this exercise are that it strengthens your core to perform daily activities, improves posture, and boosts one’s mental health.
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Leg lifts
This exercise involves laying on your back with your arms flat beside you. Once you feel comfortable and stable, raise your legs off the ground at a 30-to-45-degree angle 8 to 10 times repeatedly with each round. Try at least three rounds of this exercise on a daily basis. The benefits includes strengthening one’s legs and hips, and it also stabilizes the lower back.
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Squats
Squats are one of the most perfect exercises you can try in order to improve your posture. When working from home there is no need for expensive equipment – simply make use of what you already have. Wall squats is an ideal exercise for beginners. Simply stand with your back facing the wall, bend your knees into a seated position with your back touching the wall. Hold your body in this position for at least 30 seconds before taking a break.
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Curls
Arm curls are another easy to-do exercise that you can attempt while sitting from the comfort of your desk. The aim of the game is to ensure that your body receives as much blood circulation as possible to help you complete your daily tasks with a sound mind. This can be performed using a filled water bottle or any other weighted object.
