The internet age has given us the ability to telecommute, and it’s an option that seems to be growing in use by the year. More people than ever are working from home, and it can have some serious disadvantages for your body. When you have to create a work space from scratch, or even just sit longer than you’re used to it can spawn all sorts of aches and pains. And that’s just the start!
It can affect your digestion, sleep, and many other parts of the body. A google search turns up nearly 2 billion results for whether or not sitting is bad for you and all the reasons why. The methods for improving sitting too much are just as varied, and can range from expensive things to purchase like a standing desk to exercise equipment or workout routines.
For healthy adults, the Department of Health and Human Services has put out these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. That’s only 22 minutes a day! And if you’re working harder, it’s even less. Any significant health conditions would indicate that you should probably ask your doctor first. Stay safe everyone!
But have no fear! There are simple alterations and additions to your routine that can have you feeling better easily and quickly. Although there’s nothing wrong with purchasing new equipment or routines you can also take advantage of things already in your home and your own body. I’m going to include a few ideas that would require a purchase, but you don’t have to take those steps if you don’t want to, and there’s always the option to substitute something you have at home. It does take more effort and attention to make the time for these things, but not only will it help your body, it’ll also help you work better and longer, and clear your mind when you may be stuck or need a refresher.
Long hours at a desk or in front of a screen can cloud anyone’s mind, and it’s easy to get so wrapped up in what you’re doing that you forget to move away. It always seems like there’s more to do these days, and it’s a special challenge when the director of how and when to spend your time is yourself. You doubtless have outside obligations, but it’s so much easier to get distracted in a comfortable place, or when comfortable places are no great distance away. .
I don’t need to tell you that this is particularly relevant right now. Since 2020, the number of people working from home has increased. Moving your body can help you stay fresh and work out some of the tension.
- Move while sitting. This might sound a little silly, but even if you just can’t get up right now, you can still benefit your body by moving while you’re sitting. Stretch your arms and shoulders. Roll your ankles and wrists, roll your neck. Put on your favorite tunes and dance in your chair. Bend forward and stretch towards your toes. Straighten your back–you don’t need a computer hump!
- Take breaks. Although this doesn’t have to be regular, it can help if it is. Any kind of break is better than none, and they don’t have to be long. Get up, pace back and forth a few times. Go wash some dishes or fold some laundry. You don’t even have to finish the chore, but spending a few minutes up and around will help you go back to work in a better place, and you’ll have less chores to do later. Stretching, dancing, any kind of activity will help make sure your blood is flowing and your mind stays clear and fresh.
- Add good resistance. Some small purchases can really help make your everyday movements around the house better for your body. Wrist and ankle weights can be purchased at a number of different configurations and weights, and for whatever time you wear them, you’re giving your muscles a bit of extra workout. Even 1-3 pounds can add up over the course of a few hours. It might take a bit of searching to find something comfortable enough to wear for a while, but there’s plenty of options to choose from. There’s also grip strengtheners, or resistance bands that can be used for a seated bit of exercise, or in addition to your other items.
Get outside. It can be hard to make yourself get out of the house, but it can do so much good to get a breath of fresh air and feel a little sun on your face. It’s a fantastic way to push the hard reset on your brain, and you don’t even have to go that far. A turn around the block can be good enough, but don’t hold yourself back from walking longer if you’re really feeling restless. If you have a deadline, settling your mind will make you work better than you might otherwise. 
Standing Desk / Desk Treadmill & Bike. This is definitely the most expensive option out there, but could be worth the long term investment. There are lots of standing desk options out there these days, along with under the desk treadmills and “bike” units. If you know that taking a break away from your desk won’t really work for you, these are certainly avenues to consider. Personally, I’ve had a standing desk for about years, and thinks it’s incredibly useful to be able to change from sitting to standing throughout the day.- Get online. There are so many workouts available on youtube and many other places for free, and there is so much variety that you can find any kind to suit your tastes. From yoga to weights to using any sort of exercise equipment there’s a ton out there to help and support. One excellent quick, and free yoga option, is YOGA WITH ADRIENE.
- Find a buddy. It’s so much easier to get moving when you have someone to help motivate you! If you can find a friend (or any number, group stuff is cool too!) you guys can check up on each other and make sure that you’re not slacking and nothing’s holding you back. And they can also encourage you if you miss a day and help you stay on track.
- Stretch. Working yourself through full body stretches is a great way to warm up your muscles and get your blood moving without moving far at all. You don’t have to stretch like some yoga guru to do good things for your body. But to be safe, do a little jog in place for a minute or two or dance around a bit to warm yourself up so that your muscles aren’t completely cold when you start. You don’t want to pull a muscle! Work from your head and neck, to your shoulders, elbows and wrists. Twist from side to side, and then bend at the waist. There’s lots of diagrams and instructions of great poses to help with this online, but be sure and hold your stretch for 10-30 seconds to help make sure the muscle warms up all the way.
- Put things away. Not everyone will find this one useful, but if you’re anything like me, putting away the clutter helps me stay productive. We all have a lot of stuff, and it’s easy for things to get rearranged and left lying out through our busy lives. Walk around your house and look for things you can put back, whether it’s a book, a box from the pantry, your headphones or charger cable, or what have you. Your future self will thank you when you can find what you need when you’re wanting it later!
Get outside