Feeling Stiff from Your Home Office? Let’s Fix That
Picture this: It’s 3 PM, you’ve been glued to your laptop since 8 AM, and your back feels like it’s aged 20 years in a day. Sound familiar? Welcome to the glamorous world of remote work, where your commute is measured in feet, not miles, and your biggest occupational hazard is forgetting to stand up.
But fear not, fellow keyboard warriors! I’ve got some exercise routines that’ll make you feel less like a wilted houseplant and more like the vibrant, dynamic remote professional you are. And the best part? You won’t need to transform your living room into a CrossFit box to do them.
The I’m Not Moving from This Chair Workout
Let’s start with the basics. These exercises are perfect for those days when leaving your chair feels like an insurmountable task:
1. The Sneaky Stretch
While on a call (camera off, obviously), stretch your arms above your head like you’re trying to touch the ceiling. Hold for 10 seconds. Bonus points if you can do it without anyone hearing you groan.
2. The Ankle Twirl
Lift one foot off the ground and rotate your ankle in circles. Do 10 clockwise, 10 counterclockwise, then switch feet. It’s like your ankles are doing tiny interpretive dances under your desk.
3. The Shoulder Shrug
Raise your shoulders to your ears, hold for 5 seconds, then release. Repeat 10 times. It’s like you’re constantly saying I don’t know to all of life’s big questions.
The I Guess I Can Stand Up Circuit
Ready to take it up a notch? These exercises require you to – gasp – actually leave your chair:
1. The Coffee Maker Calf Raises
While waiting for your coffee to brew, do some calf raises. It’s multitasking at its finest – you’re working out and caffeinating simultaneously!
2. The Doorway Stretch
Stand in a doorway, place your hands on either side of the frame, and lean forward. Hold for 20 seconds. It’s like you’re dramatically entering every room in your house.
3. The Oops, I Forgot to Unmute Squats
Every time you forget to unmute yourself on a call (and we all do it), do 5 squats. By the end of the week, you’ll either have thighs of steel or you’ll never forget to unmute again.
The I’m Committed to This Healthy Thing Routine
For those days when you’re feeling extra motivated:
1. The Laptop Lift
Use your laptop as a weight for some arm exercises. Just, you know, make sure it’s closed first. We’re aiming for gains, not tech support calls.
2. The Lunge-to-Lunch
When it’s time for lunch, lunge your way to the kitchen. It might take you longer to get there, but hey, you’re multitasking!
3. The Plank-While-You-Think
Stuck on a problem? Drop into a plank position while you brainstorm. Either you’ll come up with a brilliant solution, or you’ll be too distracted by your shaking arms to remember what the problem was in the first place. Win-win!
Making It Stick (Without Using Your Chair’s Sticky Notes)
Now, I know what you’re thinking. This sounds great, but I’ll probably forget to do it after a day. Fair point. Here are some tips to make these exercises a habit:
1. Set Reminders
Use your phone or computer to set hourly reminders. Bonus points if you use a different annoying sound for each one.
2. Pair with Existing Habits
Do ankle twirls every time you check your email. Stretch every time you get a Slack message. Before you know it, you’ll be like Pavlov’s dog, but instead of drooling, you’ll be exercising.
3. Make it a Game
Challenge your remote colleagues to a who can do the most sneaky stretches during the next meeting contest. Loser has to use a funny Zoom background for a week.
Remember, the goal isn’t to become a fitness influencer (unless that’s your thing, in which case, go for it). It’s about keeping your body from turning into a human-shaped pretzel while you work. So start small, be consistent, and before you know it, you’ll be the most limber remote worker in your virtual office. Now, if you’ll excuse me, I have some coffee maker calf raises to do.
