Hello everyone! Welcome to my blog and wish you a happy new month for all. It’s been already a month into this year and we are on the second day of this month already. Today I’ve got a different blog post than I usually do. And I will share with you 10 great exercises to do when you are working from home.
This is my first time writing a long blog post like this. And if you already followed me on my blogging journey. I usually do about 4-5 things when I write a blog post. However, this time I decided to go a little longer and share an in-depth, detailed post about the 10 great exercises to do when you are working from home.
10 great exercises to do when you are working from home
So, I would like to share my experience and things that I do and know about working from home. And if you don’t know me, I am a blogger and work from home. However, this doesn’t mean it’s only for bloggers, but any content creator that works all the time from home.
Working from home is not as easy as anyone would think. And a lot of bloggers would understand that if they worked before from home or anyone in this matter. It could have some good things but also has some bad things.
This post will focus on keeping most things on the good side. By sharing these 10 great exercises to do when you are working from home. You will make sure that your health stays good and keep working from home.
If you spend most of your day at home working. Then, this will be for you. Whether you are a blogger, YouTuber, or streamer. From my experience, I think it’s very important that we focus on doing these 10 great exercises to do when you are working from home.
These exercises will be under 3 categories and I will talk a little bit about each one. And I hope you find these 10 great exercises to do when you are working from home helpful to you. Also, you can share it with a friend to help them as well.
1-First category “Cardio”
I think everyone knows this, but it’s short for “cardiovascular” and its vigorous activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically.
And this is very important because sitting at home working can keep the blood sleeping and therefore, it’s not good for our health if it lasts for a long time. The body should have blood flowing all over it. And this would be the best exercise to do.
These types of exercises we could do at home and you don’t need a gym for them. However, you need to develop motivation and the determination to do it. That’s not an easy task, but you can do it and keep your body healthy.
If you ask how old should I be to do this. Well, the answer is you can be as younger as 10 years old. That means you can allow your kids to exercise with you. Maybe that will help you to start doing them. A good way to motivate yourself.
Because doing these 10 great exercises to do when you are working from home could be a struggle if you don’t have enough motivation and determination. So, any way to help you do it. That would be a great thing.
1-First is one Jogging
Well, I’m going to start these 10 great exercises to do when you are working from home with one of the most common exercises that we need a lot. And that would be jogging, which has different ways to do this.
I would assume that everyone knows what is jogging means. But in case, it’s simply a run at a steady gentle pace, especially regularly as a form of physical exercise. You can also increase the speed a little more if you want as you keep doing it.
If you don’t want to do this, consider maybe a time of the day to go for a quick run to get your blood going. However, you can do jogging in place and that means you don’t have to go anywhere. Just do the jogging in place in the office if you want.
Also, this is the best way to warm up for any exercises on this list of 10 great exercises to do when you are working from home. So, if you are working from home. You should consider doing these exercises to stay healthy and keep working.
This exercise is very good for moving the legs as we will sit a lot on the chair. So, it’s very important to do high knees if you are working from home. And this is something I do every day because blogging requires a lot of sittings haha.
High knees are also a cardio exercise that helps you to have a high rate of blood and is good for the legs muscles as well. Here are two steps of how to do it. Some people might wonder what is this and I’m going to share with you two steps to make it easy for you.
- Stand with your feet hip-width apart. Lift up your left knee to your chest.
- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
You can set somehow many you can do it. Since you are by yourself, you can start with your limit. How many can you do? And from this, you can add one to the total every day or whatever way suits you. As long as you keep doing it every day, that’s perfect.
Moving on to the next one and I chose this because it makes it more fun to exercise and it’s something I do as well. Dancing can also be a cardio workout and it helps you do the same as any cardio exercise and that to move your body.
Even if you are not a good dancer, it’s not a show to be a dancer. You can freestyle dance and do whatever you like. Maybe look on the internet for simple and easy dances tutorials if you want to learn meanwhile doing the exercise.
For me, I only do freestyle or whatever, I know haha. It’s very good to move a lot of the body parts and that’s why I included it in the 10 great exercises to do when you are working from home. And doing it made me really love dancing and now I want to learn how to dance haha.
2-The second category “Strength exercises”
Moving to the next category, and is something that might require a gym. But, if you have the tools at home. You can work out at home easily. And you can replace gym equipment with tools at home that have the same function.
I said equipment and tools because strength exercises, “strength training” or resistance training, involve the performance of physical exercises which are designed to improve strength and endurance. And we often associate it with the lifting of weights. It can also incorporate a variety of training techniques, such as calisthenics, isometrics, and plyometrics.
And it’s something I do, but I don’t focus on it so much. However, it’s great to keep our health good when we are working from home and whether a YouTuber or a blogger. My goal is not to build muscles but to keep my body strong.
So what I’m going to mention doesn’t require a lot of equipment unless you want to build muscles. Then, you need to do more lift-weighting.
The first I want to mention, and something is very important for us, people working from home. It’s the push-ups. Something very common as well, but some of us don’t focus on it as much as needed. Therefore, I decided to add it to the 10 great exercises to do when you are working from home.
It’s something that will help to keep our body strong because sitting at home can make our body weak when we go outside. And touch the grass.
You can do as many as you can and then add one more to it. This way, it will help you to keep your body strength increasing faster than doing one push-up a day. However, if doing it one a day and increasing it by one every day would help you, that would be awesome then.
Next in the second category is also another common exercise and I think everyone knows about it. However, some of us skip it and it’s very important to keep our body strength. This is also something I do, and it helps.
If you don’t know how to do it properly. Well, initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. And repeat.
Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure the hips are set right under your ribs. You don’t want your hips to pull too far back, Tamir says.
The third one of the second category is something that doesn’t require any equipment as well. But, it’s not as common as the two exercises I mentioned in the second category or the first one. However, I will share how you can do it as well. When you are working from home, make sure to include this to keep your body strength good.
How to do it:
- Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position
Last in the second category is also another strength exercise that helps you build the stability and strength of the body. You can do this without any equipment as well. And this is something I like about these 10 great exercises to do when you are working from home is you don’t need to spend money on equipment.
If you don’t know what is Plan exercise means… Well
Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Also, your head is relaxed and you should be facing the floor.
Next, you would need to engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending.
This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet. Hold this position for as long as you can. And keep doing it until you can hold longer and longer.
3-The third category is stretch exercises
The last category of this post and these 10 great exercises to do when you are working from home are stretching exercises. And these are important to keep our body flexible when we sit for a long time. Our body becomes less and less flexible.
1-The back stretch exercises
There is no specific name for an exercise that you can do for this. But, I will mention the main and important body you should focus on it. And you can find tutorials on how to do each one properly at home.
And the first one would be the back. We need to stretch the back more often because we sit a lot and it’s not good for our back. It will feel sore or have pain in the back.
2-The hips stretch exercises
The first focus is on the parts that don’t move a lot when we work at the office at home. And the second would be hips. Because we sit a lot on the chair, it’s not good to keep it for a day without a stretch. Because it will be less flexible and sometimes hurt when moving a lot later.
3-Legs stretch exercises
Another part of the body and we sometimes move the legs, but it also needs a stretch from time to time. You can do them every one or two hours during your work time. This way, you keep them flexible and healthy.
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