Home Workouts to Keep You Moving While Working From Home

September 27, 2021

Home Workouts To Keep You Moving While Working From Home Min

There is a common misconception about people who work from home: People think they get less work done. But various studies show telecommuters (those who work from home) are much more productive than those who are in cubicles or in an office setup. [1]

While this is great news for employers, employees should also take into consideration their physical health. [1]

Working from home makes it easier to slip into a sedentary lifestyle. When you barely move your body from the moment you wake up to the time you get back in bed, you need to proactively plan movement and exercise into your day. [2]

Exercising reduces stress and helps you sleep better – the two essential things that are beneficial to telecommuters and business-owners alike. Being fit does not only make you healthy but it is also linked to reducing the risk of diseases and warding off depression. It also improves self-esteem and increases stamina which leads to being able to do continuous work for longer. [3]

To help you workout while working, below are some easy exercises that can help you loosen-up and stretch-out:

Neck Roll [4]

Staring at a computer screen for long periods can be a literal pain in the neck and can cause headaches. Neck rolls are pretty straightforward:

  • Tilt your head forward and move it around
  • Do a full circle around before returning to the starting position
  • Do a 3-5 circles each time

Forward/Backward Shoulder Rolls [4]

Slouching will make your back hurt quite a lot. Shoulder rolls are very convenient because they can be done without lifting your hands from the keyboard.

  • Lift your shoulders up as high as you can (as if you are about to shrug)
  • Slowly roll your shoulders back and around
  • Once you've done 3-5 circles, change the direction and roll them forward
  • Do forward shoulder rolls for 3-5 times.

Chest Opener [4]

Chest openers improve shoulder flexibility and also helps alleviate the effects of slouching. Doing this simple stretching exercise also helps your lower back.

  • Join your hands behind your lower back; doing so will open up your chest and shoulders
  • Without bending your elbows, try bringing your hands up as high as you comfortably can.

Spine Twist [4]

If you are sitting on a chair, turn your shoulders around and grab the top of the chair with your hands and pull your shoulders around your back as far as you can without moving your hips. Hold this position for five seconds and then return to the starting position. Repeat the other way around.

Hamstring Stretch [4]

Tight hamstrings are the main source of posture issues and discomfort. To stretch your hamstrings, lay down on a yoga mat then do the following:

  • Lift up your foot and extend your leg
  • Loop a resistance band around your feet
  • Hold both ends of the band in your hands
  • Gently pull the bands as you inhale and exhale

Don't pull your leg too much, just as far as you can comfortably. Keep your hips on the floor and move only the leg as you stretch. After 2-3 pulls on one leg, repeat on the other.

Managing your energy is the most important thing to keep your mind fresh and productive. While these simple exercises can help you stay fit while working from home, it is also equally important that you get up and take a walk, take the stairs, and take a break – especially water breaks. [1]

Doing these will not only boost your activity and energy, but will allow you to get the movement and nourishment your body needs to help keep you focused and to get more work done. [1]


  1. https://www.flexjobs.com/blog/post/easy-ways-exercise-when-working-from-home/
  2. https://www.forbes.com/sites/forbescoachescouncil/2018/05/11/working-from-home-13-ways-to-beat-a-sedentary-lifestyle/
  3. https://www.topendsports.com/fitness/home-fitness.htm
  4. https://www.t3.com/news/working-from-home-stretching-exercises