Staying fit while working from home: The best tips for more exercise

Working from home has many advantages, such as flexibility and saving time by not having to commute to work. But the downside is often a lack of exercise, as you sit a lot and don't have to go to work every day. In the long term, this can lead to physical ailments and a decline in fitness. In this article, you'll learn how you can stay active and improve your health despite working from home. With simple tips and exercises, you can integrate more exercise into your home office routine and stay fit.

Why exercise is so important when working from home

Sitting for long periods of time can have a negative impact on your health. It puts strain on your back, shoulders and neck, reduces circulation and can lead to tension. In addition, the lack of exercise can slow down your metabolism and increase the risk of cardiovascular disease and other health problems.

Exercise not only helps to reduce these risks, but also increases concentration and productivity. Even short bursts of exercise during the working day can increase energy levels and refresh the mind. That's why it's important to stay active and incorporate regular exercise into your home office routine.

1. Integrate exercise into your daily routine

One of the best ways to stay fit is to incorporate exercise into your daily routine. This doesn't mean you have to spend hours working out - even small changes can have a big impact.

• Set a movement timer: Set a timer to remind you to get up every hour and move for 5 minutes. Use this time to do some stretching exercises, take a short walk around the house or climb a few stairs.

• Use your lunch break to exercise: Instead of using your break just to eat, take a short walk in the fresh air. Exercise in nature is not only good for your body, it also helps to clear your head and reduce stress.

• Create daily rituals: Start your day with a quick morning workout, such as light stretching, yoga, or a 10-minute workout. This routine can help wake up your body and energize you for the day.

2. Design your workplace ergonomically

An ergonomic workplace is crucial to avoid tension and back pain. Even if you don't always have a fully equipped office chair, there are a few things you can do to sit more healthily:

• Use an upright sitting position: Make sure your back is straight and your feet are flat on the floor. Your screen should be at eye level to avoid neck tension.

• Use a height-adjustable desk: If possible, alternate between sitting and standing. Standing desks promote better posture and reduce the amount of time spent sitting for long periods.

• Dynamic sitting: Change your sitting position more often and use an exercise ball or a balance stool to keep your muscles active. Dynamic sitting trains the deeper muscles and keeps your spine flexible.

3. Short workouts for in between

Small exercise sessions in the home office can be easily integrated into everyday life without taking up much time. Here are some simple exercises that you can do even without much space or equipment:

• Squats: Stand with your feet hip-width apart and lower your body in a controlled manner as if you were sitting down. Keep your back straight and then slowly push yourself back up. This exercise trains your legs and glutes.

• Plank: Get into a push-up position, supporting yourself on your forearms and keeping your body in a straight line. This exercise strengthens the core muscles and improves stability.

• Calf raises: Stand upright and slowly push yourself onto your toes. Hold the position briefly and then lower yourself again. This trains the calf muscles and can also be done while standing at your desk.

• Shoulder circles: Slowly circle your shoulders forward and then backward. This exercise helps to relieve tension in the neck and shoulder area.

4. Walks and fresh air

Even if you have a lot to do, you should take time for walks regularly. Fresh air and exercise stimulate the circulation and increase concentration. Plan a short walk in the morning, during your lunch break or in the afternoon to take a break from the screen and sort out your thoughts.

Take every opportunity to get some fresh air, even if it's just for 10 to 15 minutes. Even these short periods can help reduce stress and clear your head.

5. Stretching and mobilization

Stretching exercises are perfect for relaxing muscles and improving mobility. Especially in the home office, where we often sit in rigid positions, regular stretching helps to relieve tension and prevent pain.

• Neck stretch: Tilt your head gently to the side and hold the position for 20-30 seconds. Then switch sides. This helps to loosen tension in the neck area.

• Hip opener: Sit up straight, place one foot on the opposite knee and gently press down on the bent knee. This exercise stretches the hips and releases tension in the lower back.

• Back mobilization: Stand upright and slowly bend forward, let your arms hang loosely and try to touch the floor. This relieves the spine and promotes blood circulation.

6. Plan workouts and stay flexible

Even though it can be difficult to schedule longer training sessions regularly when working from home, it helps to enter fixed dates in your calendar. Plan at least three training sessions per week, whether it's yoga, an online workout or a run. Also use flexible workouts that you can incorporate into your daily routine when time slots arise.

Conclusion

Staying fit and getting enough exercise in your home office is not only important for your body, but also for your mind. With small, targeted movements, regular breaks and short workouts, you can maintain your fitness and avoid the typical discomfort caused by sitting for long periods. Start with simple changes and build up your routine bit by bit - this way you stay motivated, fit and healthy, even when you work from home.