Undeniably, remote work has a lot of advantages.
However, working from home can also lead to a sedentary lifestyle. After all, you may be sitting all day.
While buying various gadgets can entertain you or improve your working conditions, you need to move your body to keep active.
To help you get started, here are some simple desk exercises.
Let’s start off with the upper body and work our way down.
This is an easy exercise while working at your desk. It is called wrist stretches.
You can simply shake your hands. You can also draw big circles with your two hands.
Or you can press your palms together in front of you like in a prayer. Afterwards, tilt your hands to the side, back to the center, and then to the other side.
These exercises are good for people who type all day. (like remote workers!)
Next, we are going to stretch our necks.
This area also collects a lot of tension as employees spend the whole day looking at their screens.
Start by relaxing. Afterwards, lean your head forward. Then begin rolling your head in a circular motion. Count ten seconds for each side.
You can perform the neck stretch three times in each direction.
Moving on to the shoulders!
Bring your hands together and with your palms facing up, push towards the ceiling.
Maintain this position for two to three deep breaths.
This exercise helps to loosen the muscles, which relaxes your body.
Upper Back Stretch
Perhaps, another satisfying exercise at your work desk is to stretch your upper back.
Start by holding your arms in front of you with your palms facing down. Next, begin lowering your head while keeping it in line with your arms.
Round your upper back while maintaining eye contact with the floor.
Again, hold this position for two to three deep breaths.
Trust us, your body will feel refreshed after an upper back stretch.
This exercise requires no fancy equipment, making it a great exercise for sitting at your desk.
With your feet firm on the floor, place one of your hands on the back of your chair.
Then, exhale before twisting your body towards the arm that is on the back of the chair.
Next, place your free hand on the leg on the same side of your twist. Maintain this position for another two to three deep breaths. Repeat on the other side.
However, if you have a fancy swivel chair, you can do oblique twists instead. This exercise stimulates your oblique muscles.
With your feet hovering off the floor, make sure to sit straight. Grip the edge of your desk before twisting your swivel chair from side to side.
Perform this exercise fifteen times on each side.
Moving towards the legs, this exercise needs you to stand up.
Position yourself behind your chair, using it as support. Then, start raising your heels until you are standing on your tiptoes.
Make sure to lower yourself back to the floor slowly.
Not only do calf raises stretch your legs, but they also strengthen your calf muscles.
Last but not least are wall sits.
It is a fairly straightforward exercise. You simply press your back against the wall. Then, slowly slide down until your hips are at the same level as your knees.
Your knees should form a 90-degree angle. Keep this position for thirty to sixty seconds.
This exercise improves your balance and core strength while increasing your mindfulness.
One of the challenges with remote working is finding a way to stay active. Most employees work from home after all. However, it is important to sometimes move our bodies while working remotely.
They often might not have the time to visit a gym after or before starting a shift.
Still, it doesn’t mean all hope is lost. These exercises are effortless but are good for boosting your energy while working.
On that note, Remote Staff is a great place to begin your hunt for a remote job. Check out the company’s job listings, which are regularly updated.
While working remotely, you can have more control over your time. Just don’t forget to take breaks from time to time. Remote Staff has also given work-from-home opportunities to many Filipino remote workers for over 15 years. Register today to join the team!