By Gina Thompson
Movement is essential to a healthy lifestyle, but sometimes our jobs get in the way. When we’re packed into cubicles or working remotely, we become more sedentary.
You may not realize it, but shifting to work from home limits our fitness. We used to go upstairs to a conference room and now we just get out of bed to call our meetings.
Here are eight key exercises remote workers can start doing now to combat sedentary lifestyles and improve their overall fitness:
1. Standing Desk + Walking Cushion
The number one way to beat the sedentary lifestyle is to get mobile. You can even do it while working and participating in virtual meetings thanks to the combination of a desk and a walking pad.
A walking pad is perfect for the home worker who wants to burn calories while reading email. The standing desk also allows you to stretch your legs and correct your posture, minimizing back and neck pain.
2. Climb stairs
Stairs are an accessible form of exercise because they are everywhere. You can find stairs in your home, in your apartment complex, or even in a local park.
Run (or walk) up and down the stairs for five to ten repetitions to get your heart rate up and muscles moving. As an added benefit, exercise also boosts your concentration, making it a win-win for workers who want to get more done.
3. Burn while cleaning
You knew you could burn more than 100 calories sweeping? That’s right, cleaning your house counts as a daily activity.
Turn your chores into timed “workouts” by testing how fast you can sweep an area. You can also tighten your core while you sweep to engage more muscles.
4. Lunchtime swimming
Head to your local gym or even your backyard for a midday swim. Swimming during your lunch break adds cardio to your day and works almost every muscle in your body, especially your lungs.
Best of all, swimming pools aren’t exclusive to summer, especially if you live in Texas or Florida. These two states can be the best cities for swimming poolsbut most cities have public and private pools.
5. Do Yoga
If work is stressful, yoga is the exercise for you. Yoga combines physical, mental and spiritual aspects to improve balance, strength and flexibility. Breathwork calms your mind, while exercise oxygenates your blood.
Learn simple yoga combinations like Sun Salutation and practice when you have a fifteen minute break. You can also use yoga to start your day off on the right foot with a positive mindset.
6. Full body breaks
Thanks to our bodies, we never need expensive machines or weights to exercise. Instead, exercise at home with full body workout intervals.
Simple activities like jumping jacks and push-ups have health benefits. Ass kicks can strengthen your core and carve your leg muscles, while squats and wall sits are quick ways to get your heart rate up and feel the burn.
Aim for a combination of exercises to feel full-body benefits.
7. Door pulls
Turn every limit into an attraction opportunity. Pull up bars at home are easy to install and remove.
Leave the pull-up bar above your office door to encourage you to do five pull-ups every time you walk by. Pull-ups can not only work your arms, but they also train your back and core muscles.
8. Stretch Breaks
Don’t forget to stretch every day. Stretching moves your muscles and reduces the risk of injury.
Your joints will also thank you for keeping them loose. Finger curls and curls stretch the back and hamstrings, while shoulder swings work the upper body muscles.
Remember, you should also eat a balanced diet, drink water and get plenty of sleep to ensure you get the most out of your exercises. Just incorporating one of these exercises will help you combat a sedentary lifestyle.
For more inspiration, exercises and the science behind health, head over to You Must Get Healthy to help you get started today.
AUTHOR BIOGRAPHY:
Gina Thompson is an experienced multimedia journalist, producer and content writer born and raised in Texas. In her free time, she enjoys catching a live band, dancing, and finding the next great taco place. As a writer, she is passionate about making a positive impact in her community by elevating the voices and stories that need to be heard.
