Working From Home? Keep Yourself In Shape with These Exercises!

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Working from home has become an increasing trend in our modern society. Companies are heading this direction because multiple benefits have been discovered for both the employer and employee. For example, it allows employees to add flexibility to their schedules as they no longer need to be physically present in the office. On the other hand, employers can save money on office space/rent which directly lowers fixed cost.  

work from home

However, with that being said, there are downsides to working from home. For one, without the need to run across an office to perform certain tasks, you can begin to get stiff. The lack of movement can also cause a lapse in focus that can negatively affect productivity, which ultimately leads to struggle in daily accomplishments.

In order to avoid this type of sluggishness, it’s a good idea to get up every once in a while, to exercise and stretch. Having the right ergonomic office furniture, such as a standing desk, can also be helpful. 

Here are the things I discovered that helped me throughout my work day!

Exercise: Good for Productivity

Before getting into what exercises you can do at work, let’s take a look at why exercising can boost focus and productivity.

Exercise boosts circulation throughout the body, but most importantly, it is effective in increasing blood flow to the brain. It is especially beneficial to the hippocampus which is vital to memory. In fact, research shows that people who do aerobic exercises often are more likely to do well on memory tests.

In addition to being good for the brain, doing exercises that increase blood circulation is beneficial to the heart. They protect against high blood pressure, stroke, and erectile dysfunction. They also boost energy and help with weight management. 

Exercises You Can Try at Home

Let's take a look at some exercises to boost blood circulation and focus without you leaving your desk area:

Chair Dips

This is an exercise you can do that barely requires you to leave your seat. To do this exercise, you will need a chair that won’t roll away from you. 

Scoot out to the end of the chair and put your legs out in front of you at a 45 degree angle. Place your hands behind you on the chair. 

Elevate your buttocks so it is off the chair using your hands for support. Then use your core and arms to raise your body up and back down again keeping your feet firmly on the floor. Do three cycles of 15 repetitions and return to work. 


Shadow Boxing

This is a great way to blow off steam if you’re mad at the boss. 

All you have to do is punch your fists forward as if you’re punching a punching bag. Though some might choose to get up while performing this exercise, it can easily be done in sitting position. Just make sure you are far enough away from your computer! 

It is recommended to do this exercise for 30 seconds, then pause and repeat. You can do it throughout the day as you wish. 

Ankle Pumps

This exercise is such a slight movement but it can be very effective in increasing circulation. It works the calf muscle which helps blood and lymph move through the lower part of the leg. This helps prevent blood clots and swelling which are likely to occur in that area. 

You can do the exercise while seated at your desk simply by bending your ankle so your foot varies from a bent to a ‘straight’ out position. You can also do this while standing by placing your weight on the balls of your feet and getting up and on your tip toes and then going back into a standing position.

Repeat 15 – 30 times until you feel refreshed. 

breathing exercise

Deep Breathing

Deep breathing is a great way to soothe your nerves and boost productivity. It can also improve circulation to stimulate lymphatic structures and help move nutrients and waste throughout the body.

There are several techniques you can use for deep breathing and any one will do, including just inhaling and exhaling deeply. However, diaphragmatic deep breathing can be especially effective. 

This will take a bit more effort than other methods since you actually have to lie on the floor. But if you have the time and office space, it just may be worthwhile. 

To perform the technique, lie down with one hand on your belly and the other on your chest. Breathe in by expanding your belly, making sure your chest is not rising. This means only your diaphragm is working in the breathing process.

Continue breathing this way for five minutes.

Water Bottle Weight Lifting

Workers can get creative with what they find around their office to get in a great workout during the day. Water bottles, for instance, make great hand weights. 

If you want to get some blood flowing into those guns, pick up a couple of water bottles and use them to do arm curls, overhead presses and more.

water bottle

Seated Leg Raises

Seated leg raises can be done anywhere, even at a meeting, and it’s likely your colleagues won’t even have a clue. 

To do the exercise, all you have to is lift your legs straight out while you are in a seated position. Straighten one leg out so it’s parallel to the floor and hold it in place for 10 seconds. Then repeat the exercise with your other leg. 

To make the exercise more challenging, try doing it with your purse or briefcase looped around your legs. 

For another variation, lift both legs at the same time. 


Running in Place

Now we know what you’re thinking, running in place can be a rather extreme in-office workout. But this exercise can be done without ever having to leave your chair. 

To do the exercise, simply bring your feet up and down as if you are running in place. Continue the movement for 30 seconds. You will be surprised to find how effective this can be in bringing up your heart rate.

Swiveling Abdominals

A swiveling chair may not seem like a piece of gym equipment, but it can be if you use it in the right way. 

While seated, put your hands on your desk and raise your feet off the floor. Then use your abs to swivel from left to right. It is important not to rely too much on your arms while doing this exercise. Your abs should be doing all the work. 

Repeat 15 times and do three repetitions. 

Use Ergonomic Furniture

Ergonomic furniture can also be effective in keeping you productive throughout the day. It provides more support than other types of office furniture keeping the spine aligned and helping workers maintain proper posture. In doing so, it reduces pain that can come from staying in the same position all day. It also reduces the risk of arthritis and some work-related injuries.

When you feel good physically, you are better able to concentrate. You won’t be thinking about little aches and pains that might be bothering you. You will also be less likely to take a day off work due to these aches and pains. 

And when you feel good physically, you feel good mentally. You will have a brighter outlook on your day and be ready to tackle anything that comes your way. 

standing desk

There are many different kinds of ergonomic office furniture but an electric standing desk is one that works well in any office. Workers can use a button to automatically adjust heights so they can work in sitting or standing position. 

Working in a standing position allows workers to boost circulation while they work and they can easily access different areas of their office without thinking, “Ugh, I have to stand up now!”

Many countries manufacture standing desks, but a Canada standing desk features a superior quality that makes it worth the investment. 

If you are working from home, there are plenty of exercises you can do to boost blood circulation, increase productivity, and stay in shape. These are just some ideas that will help you get the most out of your workday. Which will you be doing in your home office?

About Us

MotionGrey is a Canadian standing desk company that specializes in ergonomic furniture. We supply and install only the best quality standing desks and ergonomic chairs in the country.

Our products are designed with wellness as the focal point. From our electric standing desks to our office and gaming chairs, we deliver best value by putting your health, safety, and comfort as top priority. Boost your creativity and level up work performance. We want you to create great outcomes so we’re providing you only the best tools to make them possible.
Click here to view our selection of products. Got questions?

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