Exercises While Social Distancing

Let’s be honest, not everyone is accustomed to working from home. You might be struggling with looking at your computer screen for too long, drinking too much coffee, visiting the kitchen cupboard for snacks, or maintaining productivity while your kids watch Frozen (again) in the next room.

Lack of exercise affects your physical health, your mental health, work performance, and how you engage with others.

Here are some easy exercises that can be done at home:

1. Stretching: Don’t underestimate a good morning stretch before starting work. Dedicating even 5 to 10 minutes per day to stretching can get your blood flowing and help the body feel ready for the day. You can find many free videos to guide you on YouTube, and CorePower Yoga is offering a free collection of classes to keep us all moving while social distancing.
2. Leg lifts: These are great for your legs and core. First, you’ll want to lengthen your spine so that you are sitting up straight in your chair. Pay attention that you do not puff your chest out and arch the back. Straighten your left leg so that it’s parallel to the floor, and hold it in place for about 10 seconds. Do the same thing with your right leg and repeat for at least 5 times per leg. For an extra challenge, hold longer, or do small pulses with the lifted leg.
3. Lift Weights at Your Desk: Keeping a five-pound dumbbell next to your desk can help remind you that you haven’t picked it up during your workday, and also that you can perform arm curls during your break!
4. Quick Feet Exercise: Enjoy soccer? This might be for you. For the quick feet exercise, start by sitting on your chair with feet flat on the ground. Then, rapidly tap your feet in place. This will feel like you’re running in place. Do this for 30 seconds. Pause. Repeat.
5. The Plank:  Planks can be done using your forearms or your hands. In either case, push away from the ground, stacking your shoulders over elbows (for forearm plank) or wrists. Bring your hips and heels in line with your shoulders while maintaining a straight line from the crown of the head to the heels. Be sure your pelvis is in a neutral position (not arching the back) and core is hugging in tight. Try to hold this position for as long as you can. For an oblique challenge, rock your hips back and forth, tipping one toward the ground at a time.

Exercising at home can be challenging, but do not be discouraged! Remember, any form of exercise after sitting at your desk can help increase physical and mental health, work performance and overall engagement with coworkers as you transition to this new workstyle.

P.S. There are many apps that offer free workouts like FitOn and Nike Training Club. They range in length and type of activity. They’re great for helping you stay motivated.

Stay healthy, stay moving, Hoosiers!