Sedimentary? Sedantry? Sedentary. It's hard to spell and hard to pronounce but even worse, it's hard to avoid when in a work-from-home situation.
It isn't just a problem of not getting that twenty minutes of elevated heart rate in, it is a matter of atrophy by degree. To avoid falling apart by degrees, being overwhelmed by stress, and succumbing to a slippery slope of snacks you need to move your body.
Being active overall is the best solution but in the interim trying these work-from-home exercises keeps you mobile and functioning.
Even better, even this little bit shows marked improvements in energy, creativity, and health. So get moving now!
Exercise exists to replace an amount of the physicality you would normally engage in if life was a lot more hunter/gatherer and a lot less modern convenience.
To this end, at-home exercises concentrate on staying loose through stretches and working the heart and lungs through cardio.
If you find yourself sore from too much sitting, utilizing a massage gun is a good way to relieve pain.
1. Sitting Stretch
Without even getting up from the desk or work area you can put in some reps.
Stretch out a leg. Keep your heel down and toes up. Lean with your hip and keep your back taught.
Hold for twenty seconds and repeat three times. Swap legs and you're done.
2. Chest Stretch
Sit straight and give yourself a gap between your back and chair.
Palms open and thumbs to the ceiling, stretch arms out to the side.
Keep your shoulders down and back straight but not taught.
Pull your arms at the elbow and shoulder to feel tightness. Twenty seconds and reps of three as with most stretches.
3. Leg Stretch
Now for some standing.
Balance with one leg up and one hand forward.
Stand on one leg and raise the other. Grab your heel and pull it towards your butt without pulling sharply.
If you are tall and don't feel a pull in your thigh, lean forward a little. Hold for twenty and repeat three times as usual.
4. Wall Press
The last stretch uses a wall to do a kind of vertical push-up.
Stand near a wall with your feet hip-wide. Place hands palm-first on the wall and wider than your feet.
Lean into the wall and then push back out. If you don't feel any leverage, move your feet back.
Do a set of ten presses then stop. Repeat three times moving your feet back a bit each time.
Sitting strains certain muscles. Squats help keep those flexed while working the heart.
Stand up from a chair then lean back as if to sit but don't connect with the seat. Stand back up and repeat a few times. If you get tired, you can plop back down and work from there.
6. Walk Everywhere
Pacing isn't overly taxing but it does keep you moving. Get a smaller water bottle and make more trips for liquid. Take a break every half hour and walk around.
Once you start doing a work-from-home exercise routine, you'll feel better but also more physically tired. This helps with sleep, which helps with concentration and focus.
It also leads to some soreness, especially if you overdo it. Always focus on safety and good cooldowns to avoid injury.
For information about our line of massage guns, contact us.