• MK

Exercises You Can Do When Working From Home

Updated: Jun 26


working out while working from home

The Importance Of Exercise While Working From Home


Working from home? Whether you're doing it every day or just a few times a week, it's pretty important to remember to stay active while you're working from home.


It's nice to have no commute, but chances are high you're getting fewer steps in when you don't head to an office for your day job. Rolling out of bed and going straight to your desk for 8 hours can lead to:

  • back and neck pain

  • headaches

  • irritability

  • less activity (losing fitness)

  • and more!

I love working from home, but making sure I maintain a routine (and one that includes movement) is my number one priority as an athlete. The next time I want to do a serious workout, my body will be ready for it! Plus, long days at a desk make everything cranky - body and mind - so finding ways to do working from home exercise breaks keeps me sane.


In this post, I'm quickly sharing a few exercise ideas that are great for staying fit when you work from home.

Improve your fitness routine and productivity by getting the blood flowing and decreasing pain associated with hours sitting at a desk! These fitness ideas can be done in short amounts of time and don't require a lot of space.


1) Yoga

working from home exercise breaks

There are hundreds of Youtube videos with 15-30 minute yoga routines or yoga routines for office breaks.


Start your morning with yoga to feel fresh and relaxed for the work day, or schedule breaks throughout the day where you can fit a session in.


Get the blood flowing and release tension in your body - sitting at your computer puts a lot of strain on the neck and back.


Yoga With Adriene is a very popular Youtube Channel because of the way she teaches her yoga classes. Check out her Yoga At Your Desk video! How perfect is that?


These Yoga-Inspired Exercises for Back & Hips that I try to do almost every day of the week have improved my

  • back,

  • glute,

  • neck, and

  • hip

pain immensely.


This routine offsets issues associated with the combo of my high-intensity workouts and hours at my computer.


2) Light Cardio

importance of exercise while working from home

Scheduling light cardio sessions throughout the day will give your body a break from sitting at the desk. You don't have to do anything extreme in order to improve your fitness!


The main goal is to get the blood flowing and loosen up tight muscles.


Each of these work-from-home exercises can easily be done indoors.


This break will help your body feel better in the long term and give your brain a boost of oxygen so you are ready to get back to work.


Exercises that don't require a lot of space:

  • squats | squat jumps

  • jogging in place

  • sit ups

  • jumping jacks

  • burpees

  • high knees

  • sit ups or other core exercises

  • push ups

Set a timer for every hour or two and do a round of these exercises. When you sit back down you'll feel much more ready to get to work, and that's a huge part of the importance of exercise while working from home.