Sitting for prolonged periods can pose potential risks to your health. By creating necessary movement and workouts throughout your workday, these health risks may be avoided.
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Working from home creates a sedentary environment, as you spend most of your workday sitting down, with a very limited opportunity to move around. According to Healthline, a sedentary lifestyle may lead to both short-term and long-term side effects.
The health risks
Healthline lists a few potential side effects that come with a sedentary lifestyle:
- Weak legs and glutes
- Weight gain
- Bad back
- Cardiovascular muscles
- Stiff neck
Aside from the ergonomic desk setup, what workouts can one do to manage and potentially avoid these symptoms and potential issues?
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The workouts
As reported by Healthline, there are a few non-straining and non-intensive mobility workouts you can do before, during, and even after work. These exercises take only 20 minutes, and you don’t even need to move from your chair.
1. Tricep stretches
Triceps stretches help stretch your strained shoulder whilst you are working on the computer. In this stretch, raise your arm and reach to the opposite shoulder behind your back, holding the stretch for 30 seconds. Repeat on the opposite side.
2. Torso stretches
This stretch helps with relief for your entire upper back. Whilst seated, clasp your hands behind your back, push your chest forward, then hold the pose for 30 seconds.
3. Leg and knee stretches
Knee and leg stretches help reduce stiffness in the lower body. Hug one knee and pull it to your chest. Subsequently, hold this pose for 30 seconds and alternate between both legs.
4. Hamstring stretches
These help release tension in the hips and even the lower back. You will need a second chair for this one. While seated, take the second chair and put one leg on it and slowly stretch forward, hold for 30 seconds, and alternate between each leg.
The rest of the workouts
The last two are cardio activities that will help with getting the blood moving in your body and reduce the risk of cardiovascular disease.
5. Walking
Take a walk, as long and as far as your body may allow before and/or after work. According to Healthline, this helps reduce the risk of heart disease by lowering blood pressure.
6. Aerobics
This is a bit of a curveball and a bit more intensive; however, if one is sitting for eight or more hours, a good movement routine is crucial to avoid many of the health risks coupled with a sedentary lifestyle. Good aerobic workouts can be found online and done at home. According to Healthline, these exercises help increase blood flow and strengthen the heart and lung muscles.
Caution: these exercises are not a replacement for physiotherapy, if living with chronic pain or injury, please seek doctor’s approval.
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