The home office is currently the classroom and office of the hour. Many go into self quarantine because of the corona virus, the gyms and practically all other leisure activities are closed. However, fitness and health do not have to take a back seat. We share with you some simple fitness exercises to do at home. Stay healthy!
Bring movement into your everyday life at home!
The following simple but effective tips will get you moving and provide the necessary relaxation during your breaks:
- Often you sit at your computer for hours, listening to lessons and exchanging ideas with colleagues. But sitting for long periods can lead to a one-sided position and pain in the neck or back. This simple exercise supports the back in particular:
- Sit up straight on your chair and stretch your arms up. You can also interlock your fingers.
- Breathe in and out and now slowly move your arms back as far as possible. Stretch out as far as you can.
- Wait in this position for a few breaths before you slowly lower your arms again and relax.
When sitting at a desk, our shoulders automatically drop forward and our backs buckle. This is where we need to strengthen and mobilise:
- Circle 10 times slowly backwards with the shoulders in large movements.
- Pull your shoulders up consciously and hold this position for a short time. Then lower the shoulders again. You should do at least 5 repetitions of this exercise.
- Finish the exercise by crossing your fingers behind your back. Pull your stretched arms up and hold this position for a few breaths. Then you can slowly lower your arms again.
Stretch the neck
The neck is probably one of the first areas that begin to bother you when you are working in your home office. This can also block clear thoughts, so stretch your neck as follows:
- Sit up straight, tilt your head to the side until your ear almost touches your shoulder. You should feel a slight traction.
- You can also increase the stretching by slowly stretching the opposite arm towards the floor.
- You should hold this position for at least 10 seconds.
- Do not forget the other side!
It is not only the back and neck that suffer when sitting for long periods of time; when the sitting position is bent forward, it is also important to stretch the chest muscles regularly. Try the following:
- Sit upright on your chair and extend your arms to both sides at the height of your shoulders.
- Now turn your palms forward while at the same time pulling your arms back slightly. You should feel a slight stretch.
- Breathe calmly a few times and repeat this exercise at least 5 times in total.
And in the little breaks in between, the motto is always: Get up and move!
Make sure that long periods of sitting are loosened up with short breaks. Develop new routines and bring movement into your work and study routine at home. A fitness tracker can help you to remember this. During breaks, you can also exercise in a small space at home, here are a few tips:
- Making phone calls while standing or walking
- Go to the kitchen for a glass of water regularly
- Get flowers that need regular watering
- While you are cooking or making a coffee you can try to stand on one leg only. This improves your balance and activates the body.
- Use the time you have left for the commute to work for a morning workout. If you lack ideas, you can use free fitness apps or online programs such as Cyberobics or Freeletics.