Since the pandemic, many of us have transitioned from working in an office setting, to working from home. Working remotely definitely has it's perks! The flexibility is wonderful as you can better balance your personal and professional life.
There are also a few downsides. One of the biggest challenges is to find out ways to move more when you are sitting at a computer all day.
It's easy to get comfy in your office chair or on a kitchen stool at the counter. You are on the computer and before you know it, 2 hours have passed and you haven't moved.
This can adversely affect your health and your weight.
First off, sitting all day causes your muscles to tighten and can cause pain.
You are also not expending energy which means that you need less calories. If you are eating the same amount of food that you were when you were moving more, this can result in weight gain.
So, how can we work remotely and get moving?
If you don't have the time to stop what you are doing and take a walk, go to the gym, or do an online workout, you can try doing some exercises to keep you moving throughout the day.
These can be done while reading an email, listening in on a call, or just taking short breaks as you have time. If you have dumbbells, I would recommend incorporating them into your workout every other day.
Kitchen Counter. Workout
Warm up
-March in place -30 seconds
-Walking jacks-move briskly-steps side to side-with arms up and down-25 each side
Repeat below sequence 2-3 times throughout the day
--Jog in place-30 seconds and rotate to the left. Continue until you are facing front.
-Squats-weight in heels-15-you can use counter for support
-Counter push ups-elbows back-nose toward counter-10 reps
-Jumping Jacks-25 reps
-Forward lunges-10 reps each leg
-Reverse lunges-10 reps each leg
-30 second plank or standing bicycle crunch
Add strength in every other day:
-Bicep curls-15 reps
-Tricep extensions-15 reps
At the end of the day, you can try doing some relaxing stretches like the butterfly, cobra and child's pose. Take some time to reflect and transition to the next part of your day . Deep breaths in and out.
Leave the day behind and enjoy your evening!
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