Working from home has now become the new normal for many of us, and even though there are many benefits such as more flexibility, it can also have a negative impact on our daily routine. This can include longer periods of sitting at a desk, a lack of routine and less incidental exercise, all contributing to more inactivity throughout the day.

There are ways to overcome inactivity and the potential health problems that it may bring. Here are some tips to get you active, moving and keep your body fit and healthy.

Establish a workout routine

It can be easy to have the best intentions to exercise during the day. However someone may schedule a meeting at that time or you may have deadlines you have to meet that leaves you with very little time for exercise. This is why it’s important to schedule a workout routine at a time that you know you will not be interrupted. Workout options could be an early morning or late evening walk or a lunch time fitness class at the gym or virtually.

Schedule walking meetings

A simple way to exercise more throughout the day is attending your virtual meetings while you are walking. Put your headphones in and go for a walk while on the call. You can even encourage your workmates to do the same! You will be surprised at how impressed they will be that you are increasing your health and your productivity at the same time.

Be kind to your spine

With increased sitting there is a higher possibility of neck and lower back pain.¹ Stretching, moving and good posture while sitting at your desk are essential when trying to avoid any spine and musculoskeletal pain.

These simple neck and lower back exercises will help you relieve some tension.

Neck Flexion

Rest your arms alongside your body and engage your core muscles to stabilise your spine.

1. Draw your shoulder blades back and down.
2. Slowly draw your chin in toward your chest.
3. Hold for 30 seconds.
4. Do 2 repetitions.

Neck Extension

This exercise targets the front of your neck. You can do this exercise by moving with each breath instead of holding the position. Inhale as you look up and exhale as you return to the starting position.

1. Begin in a seated position.
2. Slowly bend your neck backward and gaze up toward the ceiling.
3. Hold this position for 5 seconds.
4. Do 2 repetitions.

For the lower back

1. Lie on the back with the knees bent and both heels on the floor.
2. Place both hands behind one knee and pull it toward the chest.
3. Repeat with the other knee.

Try something different

If you have always wanted to try a dance class, pilates, yoga or any other type of exercise, this is the perfect time. With so many digital platforms that have access to hundreds of different types of exercise, this is a great opportunity to try something new in the comfort of your home. Find some form of exercise that you love to do which you will be happy to do again and again.

Blog post written by Complete Corporate Wellness. Visit their website: https://www.completecorporatewellness.com.au/

This blog post provides general information only. It is not intended to provide health or medical advice and is not a substitute for seeking professional advice about your health or medical needs. Remember to check with your doctor before starting an exercise routine.

References

1. Angela Maria Lis et al, “Association between sitting and occupational LBP”, NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/