4 steps to the matching homeoffice workout – even if it’s deskercise!

We have covered mental fitness, nutritional aspects and are now ready for the last aspect: physical fitness in homeoffice. The distances are short. From the bedroom to the bathroom, to the kitchen and then to the study or the kitchen table to work. That’s it… Many steps that we used to do in our daily lives are no longer necessary when working from home. The journey to the bus or train, the bike commute, the walk to the coffee machine through the office, to buy a snack in the store across the street and the evening commute home are all eliminated. For this reason, it is incredibly important to bring additional activities into your everyday life.

If you have a time window of 5, 10 or even more minutes and want to fill it with exercises it was never easier to find inspiration. Just go online and type in what you search for “5 minute easy workout”, “Core workout for pros” or “Stretching in the morning” and you will find a lot, almost too many, exercises either as videos where you can join in directly or in another instructional form. Try to integrate at least 150 minutes of activity into your week (Center for Deseases Control and Prevention, 2020) in the form that is most suitable for you. If you combine walks, strength, cardio or any other type of activity does not matter. The most important part is to get moving!

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Follow this guide to find the perfect workout:

1. Enter type of workout you want to do or what part of your body you want to train (e.g. yoga, stretching, leg, arm, …) and add the word “workout”.
2. Write the length of the work out (e.g. 15 minutes)
3. Type in your fitness level (beginner, elementary, intermediate, advanced)
4. Last but not least add whether you have any equipment at home or not (keywords: no equipment, bodyweight, dumbbell,…)

Choose the video that appeals most to you and simply start exercising and trying out. You will figure out that some videos are with short breaks in between, others are not or with other features. Experiment and see what fits you best!

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Deskercise

“The term “deskercise” refers to exercise that can be performed
throughout your workday and even from your desk.”

(The National Center on Health, Physical Activity & Disability)

If your day is packed with meetings and tasks and you don’t want to spend your valuable freetime training, try to integrate some exercises directly at your desk during short breaks or even during a meeting. The Link to the National Center on Health, Physical Activity and Disability direcly suggests some movements. But more inspiration can be found here:

Check out this article about stretches and exercises at your desk. Healthline does not only provide an overview for exercises at your desk but also has many other inspiring workouts from 5-minute exercises to exercises while sitting. 

Forbes Magazine has listed the Top 10 best exercises to do at your desk. They further provide insights about different stretching and exercise techniques as well as information about the most suitable exercises depending on your age.