Working from home might be the reality we have now, but it is no easy task. Not everyone has designed their home to be a good working environment, and many have found themselves struggling with balancing the 40-hour workweek with running the household, enjoying hobbies indoors, and so on. Even worse, the boundaries of work and life have now blurred, making it difficult to achieve work-life balance.
In the hustle and bustle of a work from home job, it can be challenging to get some exercise. It is understandable, as all the stress both in and outside the home can overwhelm anybody. That being said, it is still important to try and do some exercises, even at your desk. Working at a desk all day without exercise or the right posture can lead to serious health concerns down the line.
To solve this, we have created this list of exercises you can do at your desk to make sure you don’t become too sedentary working at home. Here are these exercises:
1. Neck exercises
The average person begins to slouch 15 minutes after they’ve sat down. Slouching for an extended period can create tension in the neck, even resulting in an uncomfortable stiffness.
At some point during the day, make sure to drop your chin and roll your head around in both directions. After that, roll your shoulders both ways to relieve tension at the base of the neck.
2. Wrist stretches
This is especially important for those who type or draw at a desk for long periods. Without wrist exercises, you increase your risk of carpal tunnel syndrome. As such, you should lift your palms, stretch your arms, press your palms into each other, and shake your hands to relieve tension. Wrist curls with water bottles or weights can also help prevent more serious strain.
Do this as often as you need to, at a minimum of twice a day.
3. Seated leg raises
Worry no more about missing leg day, as this exercise can stimulate your hamstrings and glutes without you ever having to get up from the office chair. You can do this by sitting upright in your chair and lifting each leg straight for 10 seconds. Repeat this 15 times during the exercise. If it’s starting to get easy, you could hang weights from your ankles, such as your purse or a bag.
4. The chest opener
Anyone who experiences or wants to avoid shoulder pain should do this exercise. Sit on the edge of your chair and place your hands on the lower part of the neck. Round this position with your elbows slowly coming in while holding the chin down. Then open up your chest and arms while holding your head high and squeezing your shoulder blades.
Do this 5-10 times as part of your regular workout. Make sure to breathe while doing this exercise so you do not tire yourself out.
Now more than ever, it is important to take care of your body. Getting regular exercise can not only relieve aches and pains, but it can also give you a sense of accomplishment from the rush of endorphins you can get from exercise, in addition to boosting your immune system. It can become just a little thing in your life that makes it a little bit better, even with a work from home job.
If you need work from home jobs and other resources, send us at WFH Pad a message. We have everything you might need to work from home.