In the era of remote work, movement is key to maintaining physical and mental health
Remote work (or home office) has become common worldwide, but it brings a silent risk: sedentary behavior. Sitting for long hours in front of a computer can lead to problems like muscle pain, stiffness, poor posture, circulation issues, and even increased stress.
Health experts recommend adding active breaks and simple exercises throughout the workday to counter these effects.
Active Breaks: The First Step
Active breaks are short pauses (about 5–10 minutes) every 1–2 hours of work. During this time, it’s recommended to:
✅ Stand up from your chair.
✅ Stretch your arms, neck, and back.
✅ Walk around your home or workspace.
✅ Take deep breaths to oxygenate your body.
These small actions help clear your mind, reduce stress, and reactivate circulation.
Simple Exercises You Can Do at Home
You don’t need a home gym — just a small space and your body. Physiotherapists and trainers recommend:
🔹 Neck and shoulder stretches: gently tilt your head to each side and forward, holding for a few seconds.
🔹 Wrist and ankle rotations: to release tension and improve blood flow.
🔹 Squats: 10–15 repetitions to activate legs and glutes.
🔹 Wall push-ups: great for strengthening the upper body with low impact.
🔹 Heel and toe raises: improve leg circulation.
Additionally, doing at least 30 minutes of moderate physical activity daily (like walking, dancing, or cycling) brings major health benefits.
Extra Tips to Protect Your Body
✔ Adjust your chair and monitor to maintain an upright posture.
✔ Use a lumbar cushion if your chair isn’t ergonomic.
✔ Keep your feet flat on the floor.
✔ Drink enough water throughout the day.
Remote work doesn’t have to mean being inactive. With small habits and simple exercises, you can take care of your body, prevent pain, and boost your productivity.