Exercising at home is an excellent way to stay motivated and fit. It isn’t always easy, but it does not have to be difficult either. These ten work-from-home exercises are low-impact and high on results. They will assist you in maintaining a healthy lifestyle while working from home.
1. Arm Circles
This type of exercise keeps your blood flowing and helps you build muscle tone in your shoulders, biceps, and triceps. Begin by standing with your feet together and your arms out to the sides, palms facing forward.
Slowly raise your arms up and over your head while taking a step forward with one leg (toes should turn outward). Do 30 reps of small circles with both arms as you bring them back down to waist height. Change legs and circle in the opposite direction.
This is also a perfect transition into hand therapy exercises if you are experiencing any pain, recovering from an injury, or simply helping with circulation and strengthening. This is also great, especially when working on a desk all day.
2. Chair Dips
Stand behind the chair, feet shoulder-width apart, hands gripping the chair’s back, and elbows bent 90 degrees, palms facing forward.
Maintain your balance by resting your weight on your toes and your arms on top of the chair seat (arms should not touch). Slowly bend knees until buttocks almost touch the ground, then return to starting position using only arm strength. For best results, repeat 20 times or more.
3. Seated Hamstring Stretch
Sit on the floor with one leg outstretched in front of you, and the other leg bent, your foot resting on your thigh. Hold for 30 seconds as you lean forward from your waist until you feel a stretch in your hamstring. Repeat on the other leg.
4. Pilates Scissor
Lie on your back, with both legs in the air, and your head and shoulders elevated off the ground. As you lower your left leg toward the floor, hold your right ankle. Switch legs while keeping your abs pulled to your spine. Repeat ten times on each side.
5. Wall Sit
As previously stated, you can do this exercise by leaning against a wall with your feet shoulder-width apart, your legs bent to 90 degrees, and your arms at your sides. Slide your thighs down the wall until they are parallel to the ground, then hold for 30 seconds or more. Repeat three times more.
6. Glute Bridge
Lie flat on your back, with your feet shoulder-width apart, and your legs bent to 90 degrees. Drive your heels into the ground, and then lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other- hold for two seconds. Return your torso and legs to the ground gradually. Repeat ten times.
7. Swiss Ball Hamstring Curl
Before lying down on your back with your palms flat on the floor, place a Swiss ball at your feet. Place your heels on top of the ball and lift your hips and glutes off the floor. Curl the ball toward your glutes by digging your heels into it. Reverse the motion by pressing the Swiss ball away from your glutes and returning to the starting position—rep 12-15 times more.
8. Standing Hip Extension
Place one foot against a wall (or another stable object) with the hip flexed to 90 degrees and the knee bent to 90 degrees. With the opposite leg slightly behind you, press your hips back until they are open, and straight-line forms between your lower back and glutes- hold for 5 seconds. Return hips slowly forward toward the wall, 12 times per leg.
9. Bent-Over Reverse Fly
Begin in a bent-over position with your back straight (neutral spine) and weights in your hands. Engage your abs while keeping your arms slightly bent, then slowly raise your arms out to the sides until they are parallel to the ground (but don’t lock your elbows). Slowly lower them back down; switch directions halfway through the set. Repeat 15 times for a total of three sets.
10. Leg Raise & Crunch Combo
Lie flat on your back with your knees bent 90 degrees and your feet hip-width apart on the ground. Lift hips off the floor while simultaneously raising legs until thighs are parallel to the ground (or as close as possible)- hold for 2 seconds with hands behind the head or extended to shoulder height across the chest. Lower your hips and legs slowly to the ground, then crunch upward until your shoulder blades are off the floor ten times.
The ten simple exercises listed above will help you stay active while working from home. You can do most of these exercises almost anywhere and with little to no equipment. Remember to exercise caution and consult with a doctor if you have any concerns.