When the lockdown was announced due to the coronavirus pandemic, many companies asked their employees to work from home. Now, even as the restrictions are eased to help the economy, most companies are still implementing the work from the home policy as a safety measure. Working from home may have seemed more comfortable initially, without the stressful commute to the office and having the chance to spend more time with family. However, sitting most of the day at the desk can become not only monotonous but tiring. So, it is necessary to do some exercises at home, considering that our movements have become restricted compared to when we would be in an office environment.
Take short breaks after a few hours, the way you would do regularly – it is necessary for mental health, too. Lack of movement can be a risk for many health issues like low metabolism, back pain, posture problems, muscle degeneration, weak bones, and leg disorders such as varicose veins.
There many simple desk exercises you can try while you are juggling your work and home responsibilities. It will go a long way in increasing your muscle strength, helping you to stay motivated and energetic all day.
1. Neck Exercises
Looking continually at the screen can cause neck strain. Neck exercises can give much relief to the muscles. This exercise involves relaxing and leaning the head forward and then slowly rolling the neck in a circle towards one side for 10 seconds. Then, repeat on the other side. Lift your chin back to reach the start position. Do this stretching exercise three times in each direction.
2. Wrist Stretches
Wrist pain is an effect of continuously working on the keyboard. Wrist rotation is a simple way to relieve pain and improve flexibility. Stretch out your arms in front, and gradually point the fingers down until you get a stretch. Using the other hand, gently pull the hand towards you and hold it for few seconds. Similarly, point the fingers upwards, and gently pull the hand towards you. Repeat the steps two or three times.
3. Seated Leg Raises
It is one of the beneficial exercises at home for legs as they bear the harmful effects of a sedentary lifestyle. Sit straight and straighten one leg and bring it parallel to the floor. Hold it for 10 seconds. Now, repeat the same step for the other leg.
4. Shoulder Shrug
Sit straight and lift both shoulders up closer to the ears. Drop them and relax. Repeat this stretching exercise a minimum of 8 to 10 times in each direction. Try the shoulder exercises at home to ease the muscles and releases the stiffness that occurs due to sitting for long hours.
5. Spine Extension
Aches and pains in the back can lead to serious conditions if ignored. Make sure your lower back is supported. Sitting down and poor posture causes muscle tension in the back, which results from constriction of blood vessels and nerves. Sit on the chair and place one hand on the armrest. Reach the other hand up above the head while gradually bending the spine to the right. Hold the position for 30 seconds. Remember to breathe into the stretch. Repeat the steps on each side for at least three times. You can also try back extensions by putting your both palms into the small of the back. Gently lean back over your hands as you feel the stretch in the lower back.
For the desk-bound, stretching and exercises after every one or two hours is recommended. Studies prove that it helps in lowering physical and mental stress while eliminating any physical discomfort. In the present scenario, health is a priority, and following such work from home tips will ensure your overall well-being.
Taking a short pause from work hours is essential for your fitness, alertness, and productivity at work. As you work from home, it is crucial to set boundaries and find time for relaxation and rejuvenation. Including home or office exercises in your daily routine will have many health benefits and help you stay in shape.
Small steps towards safeguarding your health goes a long way in preventing serious ailments. Protect your loved ones by investing in a health insurance policy from Care Health Insurance (formerly Religare Health Insurance).