The best exercises for the home office

The best exercises for the home office

The best exercises for the home office

Working from home has now become part of everyday life for many people. Due to the flexible work options and the savings in commuting time, more and more employees are choosing to work from home. But this way of working also has its disadvantages, such as the lack of exercise. Sedentary work for a long period of time can lead to health problems. That's why regular exercises should be incorporated into everyday working life when working from home. In this article we present the best exercises for working from home.

Why are exercises important in the home office?

Physical exercise is an important part of our health. Working ergonomically at a desk combined with a lack of movement can lead to muscle tension, back pain, headaches and even long-term health damage. Regular exercise while working from home can reduce these risks and improve overall health.

In addition, exercises in the home office can reduce stress and increase concentration. Through targeted exercise, endorphins are released, which ensure better well-being. A short workout can increase productivity and create a pleasant working atmosphere.

1. Warm-up exercises

Before you start the actual exercises, it is important to warm up your muscles. This prevents injuries and improves muscle tone. Some simple home office warm-ups include:

– Neck circles: Sit upright and slowly circle your head to the right and left. Repeat the movement about ten times.
– Shoulder rolls: Raise your shoulders and pull them back and down. Perform this movement for ten repetitions.
– Wrist exercises: Extend your arms forward and slowly move your wrists back and forth. Repeat the movement for ten times on each side.

2. Full body exercises

Whole-body exercises are particularly suitable for training the entire body and promoting blood circulation. Here are some effective home office exercises:

– Squats: Position yourself with your feet shoulder-width apart and slowly bend your knees as if you were going to sit on an imaginary chair. Then push yourself back up with your legs. Perform three sets of ten reps each.
– Push-ups: Lie on the floor with your stomach facing down and place your hands at shoulder height. Push your body up and slowly lower yourself back down. Perform three sets of ten reps each.
– Plank: Planking strengthens many muscle groups in the body and improves posture. Lie on your stomach, support yourself on your forearms and the tips of your toes and keep your body straight. Hold this position for 30 seconds and repeat three times.

3. Stretching exercises

Stretching exercises are ideal for relieving muscle tension after long periods of sitting in the home office. Here are some important stretching exercises:

– Neck stretch: Lean your head to one side and slowly bring your ear towards your shoulder. Hold this position for 20 seconds and repeat on the other side.
– Shoulder stretch: Raise one arm up and bend the other arm behind your head. Gently pull the elbow of the bent arm back. Hold the position for 20 seconds and then switch sides.
– Leg raises: Place one leg on the desk and lean forward to feel the hamstring stretch. Hold this position for 20 seconds and then switch legs.

4. Eye exercises

Concentrating on screens for long periods of time can lead to tired and dry eyes. Eye exercises can help relax the eyes and improve vision. Here are some simple eye exercises for working from home:

– Focus: Focus on an object close by, then an object in the distance, switching between the two regularly. Repeat this for ten times.
– Blink: Close your eyes for a few seconds and then blink quickly. Repeat this for ten times.
– Eye rolling: Close your eyes and slowly roll your eyeballs clockwise and counterclockwise. Repeat this movement five times in each direction.

Frequently asked questions

Why is it important to exercise while working from home?

Regular exercise in the home office helps to relieve muscle tension, promote blood circulation and prevent long-term health damage. In addition, exercise reduces stress and increases concentration.

How often should the exercises be carried out in the home office?

Ideally, the exercises in the home office should be carried out every one to two hours. It is important to integrate regular exercise into your everyday work routine in order to achieve optimal results.

Can I also do other exercises in the home office?

Yes, there are many other exercises that can be done in the home office. This includes yoga, Pilates or simply a short walk. It is important that the exercises are adapted to individual needs and possibilities.

Can I also do exercises during a video conference?

Yes, it is possible to perform light exercises during a video conference. For example, you can do ankle exercises or shoulder circles to stay active without distracting too much attention.

Is there anything else to consider?

It is important to adapt the exercises to your own physical needs. If you have any existing health problems or injuries, you should consult a doctor or physical therapist before starting the exercises. Also make sure to stretch regularly while working and take short breaks to stimulate blood circulation and loosen the muscles.

Conclusion

Exercises in the home office are essential to maintain health and increase productivity. The exercises presented for the home office can be easily integrated into everyday working life and help to reduce muscle tension and other health problems. It is advisable to carry out the exercises regularly and, if necessary, try out other exercises that suit your individual needs. A healthy work-life balance is the key to successful and happy working from home.