Staying Active at Home: Easy Exercises to Incorporate Into Your Workday

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Working from home offers great flexibility, but it can also make it easy to fall into a sedentary routine. Without the commute or office activities, many remote workers find themselves sitting for hours at a desk, leading to physical discomfort and reduced energy. Incorporating simple exercises into your day can help combat these effects, improve posture, and boost productivity. Here are a few easy exercises to stay active while working from home.

Desk Stretches
Start your day with some gentle stretching to loosen up any stiffness from sleeping and sitting. Focus on stretching areas that typically tighten during desk work, such as the neck, shoulders, and lower back. A few basic stretches include:

Neck tilts: Slowly tilt your head to each side to stretch your neck muscles.
Shoulder rolls: Roll your shoulders forward and backward to release tension.
Seated spinal twist: Sit up tall and gently twist your torso to the left, hold for a few seconds, and repeat on the other side.

Standing Desk or Desk Push-Ups
If you have a standing desk, spend part of your day standing instead of sitting to promote better posture and circulation. If you don’t have a standing desk, try desk push-ups. Stand a few feet away from your desk, place your hands on the edge, and lower your body toward the desk before pushing back up. This helps strengthen your upper body and arms.

Leg Extensions
While sitting at your desk, engage your leg muscles by performing leg extensions. Simply extend one leg straight out in front of you and hold for 10-15 seconds. Switch to the other leg. Repeat for several sets to work your quads and improve circulation.

Short Walks or Marching in Place
Take a quick 5-10 minute break every hour to walk around your home or march in place. This helps reduce muscle stiffness, refreshes your mind, and boosts blood flow. Walking is also a great way to clear your head, especially if you’re feeling stressed or overwhelmed.

Quick Full-Body Workouts
For a more intense burst of activity, try a 10-15 minute full-body workout, such as bodyweight squats, lunges, or plank holds. These exercises can easily be done in your living room or even near your desk.

Staying active while working from home doesn’t require a gym or elaborate equipment—just a few simple exercises throughout the day can make a significant difference. By incorporating these movements into your routine, you’ll improve your physical well-being, reduce stress, and stay energised throughout your workday.