{"id":1657,"date":"2021-01-13T11:33:19","date_gmt":"2021-01-13T11:33:19","guid":{"rendered":"https:\/\/www.workstars.com\/recognition-and-engagement-blog\/?p=1657"},"modified":"2023-11-08T09:45:27","modified_gmt":"2023-11-08T09:45:27","slug":"23-exercise-ideas-and-tips-for-remote-workers","status":"publish","type":"post","link":"https:\/\/www.workstars.com\/recognition-and-engagement-blog\/2021\/01\/13\/23-exercise-ideas-and-tips-for-remote-workers\/","title":{"rendered":"23 exercise ideas and tips for remote workers"},"content":{"rendered":"\n

When you\u2019re working from home, remembering to exercise is even more difficult. Plus, if you\u2019re unable to get to a gym or sports center, you might not have much space to work with. But even if you don\u2019t have a physically demanding job, keeping physically fit and active is still super important. Not just for your body, but for your brain!<\/p>\n\n\n\n

Good physical fitness can reduce stress, increase productivity and inject energy. So with this in mind, we\u2019ve put together the top 23 ideas and tips to help you keep your blood pumping, even if you\u2019re working in a cramped home-office environment.<\/p>\n\n\n

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\"exercises<\/figure>\n<\/div>\n\n\n

Exercises you can do at your desk<\/h2>\n\n\n\n

While some of these activities may need you to stand up, you should be able to do them without having to find any extra space. And even though some of them don\u2019t even require you to get out of your chair, these ideas are very effective for pumping blood around the body, and reminding your muscles what they\u2019re capable of.<\/p>\n\n\n\n

1. Start the day by planking<\/h3>\n\n\n\n

Before you even sit at your desk, a great habit to get into is to start your day with a plank hold. Just move your chair to one side, and clear the floor a little around you – you only need enough space to lay down, and you won\u2019t be moving much.<\/p>\n\n\n\n

A plank hold is where you lay down facing the floor, and then hold your head, torso and legs in a straight, downward-sloping line by propping yourself up with your forearms and your toes. Then just stay there for 30 seconds, 60 seconds, two minutes, or however long you can.<\/p>\n\n\n\n

This might sound easy, but give it a try before you make that assumption – planking is tough! The world record for holding a plank position may well be 8 hours, 15 minutes and 15 seconds\u2026 but you might find it difficult to hold for longer than a minute or two.<\/p>\n\n\n\n

2. Do a few leg lifts<\/h3>\n\n\n\n

Leg lifts can be done while sitting, and are simple but effective. All you need to do is lift your legs off the floor, straighten them both and rest them on an imaginary stool, and hold still for 10 seconds. Then, slowly return your feet to the floor, and repeat around a dozen times.<\/p>\n\n\n\n

This is actually really difficult, and gets harder with each repetition. But this will help to build strength in your legs, which is important if you spend a lot of time sitting down.<\/p>\n\n\n\n

If you\u2019re really struggling, try starting with just one leg. Of course, if you fancy a challenge, then add weights to your ankles!<\/p>\n\n\n\n

3. Perform stationery curls<\/h3>\n\n\n\n

Don\u2019t get up. Just search your desk, or your surroundings, for a small weight. A closed bottle of water will do, or perhaps some heavy stationery such as a large stapler. Hint: don\u2019t use your coffee for this, unless you want to make a mess!<\/p>\n\n\n\n

Now you\u2019re going to hold the object in front of you, with your arm held out straight parallel to your thigh, and with your palm facing the ceiling. Grip the object you selected, and then bend your elbow to curl the object towards your chest. Pause where you are, and then slowly lower the object back down, so that your arm is parallel to your thigh once more.<\/p>\n\n\n\n

Repeat this around a dozen times, and then swap hands. You might find you want to adjust the object depending on its weight – different weights will suit different people. But it doesn\u2019t have to feel super heavy or challenging in order to be effective. What you\u2019re trying to achieve, is to keep your arms – not just your fingers – active. So repeat this as often as you like throughout the day.<\/p>\n\n\n\n

4. Try some shoulder blade pinches<\/h3>\n\n\n\n

Arms and legs are the obvious limbs to practice moving, but the torso and shoulders are often forgotten. So a great exercise you can do without leaving your desk, is the shoulder blade pinch.<\/p>\n\n\n\n

To do this, simply push your shoulders back so that your shoulder blades \u201cpinch\u201d towards each other. Hold this for 10-15 seconds, and then slowly release. Keep this up with around a dozen repetitions, before giving it a rest.<\/p>\n\n\n\n

If you\u2019re not sure whether you\u2019re doing it right – or if you just want to take this exercise idea to the next level – then try holding a (blunt) pencil between your shoulder blades, and see if you can keep it there until you start to release.<\/p>\n\n\n\n

5. Run on the spot<\/h3>\n\n\n\n

It\u2019s important to remember cardio activities. These are vigorous exercises that get your heart pumping blood around your body, which will help you to stay alert and <\/p>\n\n\n\n

It\u2019s important to remember cardio activities. These are vigorous exercises that get your heart pumping blood around your body, which will help you to stay alert and energized.<\/p>\n\n\n\n

A great idea for cardio at your desk, is to simply stand up and jog on the spot for 60 seconds without stopping. Try to lift your knees as high as possible, to get the full effect – but be careful not to knock anything delicate onto the floor!<\/p>\n\n\n\n

Ideally, you want to take a break from sitting at your desk every 45 minutes or so, but even if you don\u2019t feel able to leave your desk, a vigorous 60-second on-the-spot jog may well be just enough to help you power through your next session.<\/p>\n\n\n

\n
\"face<\/figure>\n<\/div>\n\n\n

Don\u2019t forget to work your face<\/h2>\n\n\n\n

Many people think about exercises involving their most obvious muscles and body parts. But don\u2019t forget to pay attention to your face! It\u2019s so easy to sit scowling at a screen when you\u2019re puzzling over something, without even realizing you\u2019re doing it. But do that for too long, and you may end up feeling tight, achy, and contributing to wrinkles on your skin.<\/p>\n\n\n\n

Here are some simple facial exercises to help strengthen your muscles, tighten your skin, and reduce your chance of wrinkles, increase blood circulation, and release tension in the face and neck.<\/p>\n\n\n\n

6. Do a cheek workout<\/h3>\n\n\n\n

OK, this one starts with a big wide smile. Once you\u2019re smiling, push the fingertips of each hand, into the folds between your nose and lips. Then, use your cheek muscles to keep pushing \u201cup\u201d, while pushing down against this movement with your fingers. This will strengthen your cheek muscles, and keep you looking bouncy and fresh.<\/p>\n\n\n\n

7. Tighten your neck and jowls<\/h3>\n\n\n\n

This one feels a little uncomfortable, but is easy enough to do. First, you need to push your tongue into the roof of your mouth. Then, look up at the ceiling. Now smile, and swallow. It might feel a bit silly, but keep going for 30 seconds, and repeat this as often as you like throughout the day.<\/p>\n\n\n\n

8. Give your forehead a workout<\/h3>\n\n\n\n

Another one that might make you feel a bit silly, but don\u2019t be shy. To work the skin and muscles around your forehead, start by frowning as deeply as you can, while pushing your eyebrows down. It helps to imagine you\u2019re trying to cover your eyes with your eyebrows. Then, do the opposite – lift your eyebrows up as high as you can get them, and open your eyes nice and wide. Do both of these activities five times.<\/p>\n\n\n\n

9. Tone your lips<\/h3>\n\n\n\n

To exercise and tone your lips, sit down and look forward. Now tip your head back a little, and pucker up – push your lips as far forward as you can get them. Hold this for around 10 seconds if you can, then take a short break, before repeating five times.<\/p>\n\n\n

\n
\"exercises<\/figure>\n<\/div>\n\n\n

Ideas for people with a little more space<\/h2>\n\n\n\n

If you have a little bit of floor space, or perhaps some garden space, then there are more things you can do to stay fit and active while working from home. Here are some of our favorites.<\/p>\n\n\n\n

10. Join an online yoga class<\/h3>\n\n\n\n

You don\u2019t have to go to a physical yoga class to get the benefits of yoga. Many instructors offer yoga sessions via video conferencing services like Zoom. You can of course follow pre-recorded sessions via sites like YouTube, but we think it\u2019s better to get some interactivity, and join in with an active group of people who will be able to encourage you and keep your spirits high.<\/p>\n\n\n\n

You don\u2019t need too much to join in with yoga. Just a mat of some sort, especially if you have a hard floor, and plenty of water to hand – it\u2019s thirsty work.<\/p>\n\n\n\n

11. Try some couples yoga<\/h3>\n\n\n\n

If you live with your partner, there is a ton of material out there offering ideas on yoga poses you can benefit from as a twosome. There are too many individual techniques and poses to list here, but websites like Ryan and Alex<\/a> have a load of really cool ones to get you started.<\/p>\n\n\n\n

The great thing about couples yoga, is it offers unique new challenges, which keeps things fresh if you\u2019re already used to the traditional yoga poses. And you may find it\u2019s a great way to bond and connect with your significant other, especially if you\u2019re spending lots of time cooped up together.<\/p>\n\n\n\n

12. Have a dance party<\/h3>\n\n\n\n

Who says exercise has to be all about structured routines and professional techniques? Many people swear by starting the morning with a solo dance party, to add a bit of positivity and energy into the day. Just flick your favorite upbeat song on, and dance like nobody\u2019s watching. You\u2019ll get your blood pumping, and your body will thank you with plenty of endorphins.<\/p>\n\n\n\n

Of course, if you\u2019re feeling a little self-conscious, then you might want to close the curtains.<\/p>\n\n\n\n

13. Give the seven-minute workout app a go<\/h3>\n\n\n\n

If you search \u201cseven-minute workout\u201d on your app store, you\u2019ll find a fantastic app that will guide you through various workouts that you can do in your own home, which take just seven minutes at a time.<\/p>\n\n\n\n

\u201cI do a few of these a day,\u201d writes one reviewer. \u201cThey really work up a sweat and have me gasping for air at the end.\u201d<\/p>\n\n\n\n

The best thing about the seven-minute workout app, is that their programmes are designed especially for people who are doing the workouts at home, and who have no special equipment. And while there are some in-app purchases available, you can use the app completely free – so there\u2019s nothing stopping you getting started.<\/p>\n\n\n\n

14. Get an at-home spin bike<\/h3>\n\n\n\n

Cycling is great exercise. But it\u2019s not always possible to get out and ride your bike. The weather might be terrible, or you might have to stay at home to look after the kids.<\/p>\n\n\n\n

If you can afford it, get a stationary cycling machine that you can use from home to do your own personal \u201cspin\u201d workout. You could follow a YouTube video as a guide, or just hop on and start cycling.<\/p>\n\n\n\n

Make sure you actually use the bike every day though – you don\u2019t want it to become a permanent coat hanger!<\/p>\n\n\n\n

15. Do a video workout with your kids<\/h3>\n\n\n\n

If you have kids, then finding time to exercise can be tough. So why not get them involved? There are plenty of workout videos available on YouTube that are perfect for kids, but which will give adults some really good exercise too.<\/p>\n\n\n\n

This kind of workout routine became particularly popular during the COVID-19 lockdown, with people like Joe Wicks<\/a> streaming regular live workouts aimed especially for kids who were missing out on PE. But the surprising thing was that just as many adults were getting involved with it, and it proved a really good family-friendly way to get the daily workout done.<\/p>\n\n\n\n

16. Take some trampoline time<\/h3>\n\n\n\n

On the subject of kids, if you have a trampoline, this is a great form of exercise – either with your kids, or without.<\/p>\n\n\n\n

Put some fun music on if you can, and then get yourself bouncing. Whether it\u2019s a small exercise trampoline, or a gigantic number in your garden, a 15-minute trampoline break can help with lymphatic detoxing, can build your muscles, and generally makes you feel good.<\/p>\n\n\n\n

17. Do a quick jump rope workout<\/h3>\n\n\n\n

Get a skipping rope out, and do bursts of skips – 20, 50, or 100 at a time, depending on your level of fitness and how much time you have available.<\/p>\n\n\n\n

The good thing about skipping ropes, is that as well as being very effective, they don\u2019t cost much. And if you really don\u2019t want to buy one, you can even make your own.<\/p>\n\n\n\n

A great way to maximize this technique\u2019s effectiveness, is to do some lunges to recover after each repetition, and have a little stretch, then repeat two or three times.<\/p>\n\n\n\n

\"remote<\/figure>\n\n\n\n

Getting out and about<\/h2>\n\n\n\n

Just because you work from home doesn\u2019t mean you have to stay in the home. But sometimes, finding time to actually leave the house for exercise can be a challenge. So here are a few tips for getting a bit more outdoor exercise during your daily work from home routine.<\/p>\n\n\n\n

18. Do the school run on foot<\/h3>\n\n\n\n

It may sound obvious, but if you normally do the school run in the car, you could simply switch to walking. It\u2019s really good to get some walking into your daily routine, and for many, the school run is a great way to do this.<\/p>\n\n\n\n

You may already be walking to and from school to deliver or collect the kids. But if you\u2019re not, give it a try – even if it feels like you live too far away. A 30-minute walk each morning and afternoon is a really great way to make sure you\u2019re moving those muscles every single day.<\/p>\n\n\n\n

19. Jog to the shops instead of walking<\/h3>\n\n\n\n

Whenever you might normally walk to the nearest shop for something, make a point of jogging instead of walking. This simple change in habit will help your body get more active, and deliver better blood flow around your body.<\/p>\n\n\n\n

20. Hold \u2018walking meetings\u2019<\/h3>\n\n\n\n

Walking meetings are already a thing for people who work in the same office. But there\u2019s no reason why you can\u2019t adopt this practice even if you\u2019re a remote worker – and you can encourage your colleagues to join you.<\/p>\n\n\n\n

Whenever you are due to take a call that does not require you to look at a screen, make a point of setting off walking while you talk. Keep walking the whole time, taking care of course when crossing roads!<\/p>\n\n\n\n

There are a number of benefits to walking meetings, beyond just improving your physical health. In fact, according to philosopher Friedrich Nietzsche way back in 1889, \u201call truly great thoughts are conceived by walking.\u201d<\/p>\n\n\n\n

A study by Oppezzo and Schwartz from Stanford University looks deeper into the benefits of walking on creativity,<\/a> concluding that 81% of people demonstrated more divergent thinking after walking. So if you are trying to solve a problem with colleagues, make sure you walk and talk!<\/p>\n\n\n

\n
\"remote<\/figure>\n<\/div>\n\n\n

Extra tips to help you move more when you\u2019re remote working<\/h2>\n\n\n\n

Here are some other great tips and ideas we\u2019ve come across over the years, which we know can be really helpful for remote or home workers.<\/p>\n\n\n\n

21. Wear your workout clothes during the day<\/h3>\n\n\n\n

This odd little tip is actually really effective, and some people swear by it.<\/p>\n\n\n\n

Quite simply, when you get up in the morning, commit to getting dressed into your workout gear. It\u2019s an easy commitment to make, and an easy commitment to keep – so already, you\u2019ll feel like you\u2019re doing something proactive towards staying fit and healthy. But as well as helping you get into the positive workout mindset, it also has a really practical benefit, too.<\/p>\n\n\n\n

You see, the next time you find you have 10 minutes free to go for a jog, you won\u2019t need to worry about changing out of your stuffy work clothes and into something more comfortable. You\u2019re already ready to go!<\/p>\n\n\n\n

Committing to wearing your workout gear when you wake up, isn\u2019t an exercise in itself. But it certainly makes daily exercise far more likely.<\/p>\n\n\n\n

22. Set alarms to remind you to stretch<\/h3>\n\n\n\n

There\u2019s a lot of debate about how long each \u2018burst\u2019 of work should last, before you stand up and stretch. Experts argue that you should work in bursts of anything from 20 minutes to 90 minutes, before taking a break. But whatever chunk you choose, a great approach is to set a series of alarms throughout the day, which simply remind you to stand up and stretch.<\/p>\n\n\n\n

It\u2019s so important to take a break from sitting during the day, and while you\u2019re up, it\u2019s a great chance to stretch out those muscles.<\/p>\n\n\n\n

23. Stand up to take calls<\/h3>\n\n\n\n

Whenever your phone rings, make a habit of standing up before you answer it. At the very least, this will help you to break the sit-down cycle more often. After all, even an action as simple as standing up and sitting down has some positive impact on your body.<\/p>\n\n\n\n

But you might just find that when you stand up to take a call, you don\u2019t sit down until the call has ended. And you might even find yourself pacing around the room, the house, or even the neighborhood, while you have your conversation.<\/p>\n\n\n\n

What exercise tips and ideas have worked best for you?<\/h2>\n\n\n\n

If you\u2019re a remote worker, we\u2019d love to hear what methods have worked best for you, to keep you fit and healthy during the day. Do you do any of the techniques listed above? Or maybe there\u2019s a trick we\u2019re missing? Get in touch and let us know – we\u2019ll update this article with your ideas!<\/p>\n","protected":false},"excerpt":{"rendered":"

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