Working at home has some great perks - easy commute for one, fewer interruptions, and better productivity. It can also have pitfalls such as isolation, lack of motivation, stiffness from sitting too long, and even stress. A few fitness breaks during the day help to combat the pitfalls.
Several months ago I began working from home. It's quite an adjustment after having been in an office with outgoing friendly people. Many days the job stress was buffered by the jocularity that always prevailed. Certainly, beyond entertainment, there was reason to get out of one's chair and head to a meeting, the printer, supply cabinet, etc. Working at home without those distractions, however, tends to keep me solidly planted in my chair for very long periods of time. That stress or stiffness doesn't necessarily have that convenient escape route that the office provided.
So what does one do? It's important to take small frequent quality breaks throughout the day. Here are five that have worked well for me.
1. Keep weights nearby and hoist them up and down, back and forth for three repetitions of a variety of arm movements. This will get blood pumping and strengthen the arms and shoulders.
2. If there are stairs in your house or apartment building, go up and down (one flight) as many consecutive times as you can handle. It's a pretty good workout. You'll feel it in the thighs, and you'll get the heart pumping. This is a great aerobic mini workout.
3. Pushups are another choice. I'm lousy at them so I have to cheat. I use the counter (which is also my desk). I put my hands on the counter, feet as far back as the arms will allow, keep the heels on the floor and start pushing. You'll feel that not only in the arms, but in the muscles in your legs. I do as many as the arms can take that day.
4. Stretching exercises are great. Sitting in front of a computer all day eventually leads to sore shoulders, back, and neck. For the back, stand with your feet slightly apart and reach with your arms to the ceiling then down to your without bending your knees toes. For your neck and shoulders, link both hands behind your back and stretch your arms back while looking up at the ceiling.
5. If the weather is cooperative, I try to get outside for a mid-afternoon walk. Being in the fresh air and change of scenery is good for clearing the mind.
Believe it or not, all these little things really do help to alleviate the stress, keep the muscles in decent shape, and contribute to a day of productivity.
