Many employees have now been working from home for nearly two months and although the advice from the Government is to stay as active as possible, we know many people will be spending long hours at their desks – or dining room tables!
While remote working has some very definite advantages, it is also vitally important to safeguard health and wellbeing by taking action to remain fit in mind and body.
Stay active and avoid aches and pains
Things to think about include standing up and walking around to take telephone calls, walking to the kitchen to get a drink when thirsty rather than keeping it on your desk, and staying active during your lunch break by going for a walk, run or doing a 20-minute YouTube workout. And what about the time spent at your home work station?
Here are five exercises that can be carried out at the desk:
Shoulder rolls – Begin from a position of proper alignment, adopting the correct posture. Roll your shoulders up, then back, then down in a fluid motion. Repeat this movement 10 times and then reverse it, rolling forward 10 times.
Leg extensions – While sitting on a chair, lift one of your legs until it’s straight out in front of you. Hold for as long as you are comfortable, then lower and lift the other leg. Repeat 10 times. Try counting how long you can keep your legs raised, and see if you can increase the time a little each day. Next, lift one foot a few inches off the floor, keeping your knee bent at 90 degrees. Again, hold until it becomes uncomfortable then switch to the other leg.
Back twists – Sit up straight and put your left hand on the small of your back, with your elbow bent. Twist to the left as far as you can comfortably. Change to the right side and repeat. Keep switching from side to side and always move slowly and smoothly. Don’t jerk or force yourself to twist further than is comfortable.
Neck rotations – Relax your shoulders and lower your chin until it touches your chest. Take a deep breath in while rotating your head very slowly clockwise. When your head is as far back as you can get it, slowly begin to exhale while circling your head back to rest your chin on your chest again. Do this five times clockwise, then five times anti-clockwise to relax and stretch tense neck muscles.
Punch the air – Punch the air above your head with both arms for intense 30-second bursts – it’s a great way to release stress and get your heart beating faster. Next, punch the air in front of you, then to the sides and finish with 30 seconds overhead again.
A full workout….without leaving your seat! We hope it helps.