Working from home has its perks—no commute, comfy clothes and the freedom to curate your workspace.
But it can also turn you into a professional chair warmer. How often have you realised it’s 3 PM and you haven’t moved since breakfast?
Exercise often takes a backseat when home and work collide but staying active is crucial for your body, mind and productivity.
Let’s explore practical, effective ways to make movement a non-negotiable part of your workday - no fancy equipment or extra hours required!
1. Deskercise Is a Thing - Embrace It
Who says workouts require a gym? Deskercises are mini moves you can do right from your chair or desk.
Chair Squats: Stand up and sit down without using your hands for 10 reps.
Desk Push-ups: Use your desk for an incline push-up - 10 quick reps whenever you can.
Seated Leg Raises: Lift one leg at a time and hold for 10 seconds. Bonus: It strengthens your core.
These exercises keep your blood flowing and muscles engaged, all while maintaining your Zoom-ready composure.
2. Schedule Your Sweat Like a Meeting
If it’s not scheduled, it won’t happen. Block 10-20 minutes a day in your calendar for movement.
Morning Movers: Start your day with yoga stretches to awaken your body and mind.
Midday Recharge: A quick HIIT session or brisk walk can combat the dreaded afternoon slump.
Evening Unwind: Wind down with a calming stretch session.
Scheduling creates accountability and you’re more likely to stick to it if it’s a priority, not an afterthought.
3. Make the Most of Micro-Moments
Even five minutes count. Use breaks or transitions between tasks to sneak in activity:
Stair Climbing: Got stairs at home? Take a 3-minute stair sprint.
Kitchen Lunges: Lunge while waiting for the kettle to boil.
Dance Party: Put on your favourite song and dance like nobody’s watching.
These bite-sized bursts of movement keep your energy high and add fun to your routine.
4. Take Calls on the Move
If your job involves phone or video calls that don’t require you to stay glued to your screen, use the opportunity to walk.
Pace Indoors: Walk around your house during a call.
Outdoor Option: Take a phone meeting while strolling outside for fresh air and sunshine.
Standing Desk: Invest in a standing desk or make a DIY version to alternate sitting and standing during work.
Movement boosts creativity and keeps you sharp, so it’s a win-win for your health and work performance.
5. Gamify Your Day
Turn movement into a game to stay motivated.
Step Challenges: Aim for a certain number of steps and reward yourself when you hit it.
Timer Trick: Set a timer every hour as a reminder to get up and stretch.
Compete with Yourself: Track your progress and try to beat your previous day’s record.
Making movement fun ensures it’s something you’ll actually look forward to.
Staying active while working from home doesn’t require hours of gym time or complicated routines. Incorporating small, intentional movements throughout your day can improve your health, mood and focus.
Remember, your body isn’t just a vehicle to carry your brain to meetings - it’s a powerhouse that deserves attention and care.
So, set that timer, do those squats and turn your home office into a fitness haven. Your future self will thank you - and you’ll thank yourself for ditching that desk potato life!
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