6 Exercise Ideas for Remote Workers

Working from home can make you a little cumbersome if you get caught up in the overwhelming workload. Spending most of your day in one place and not moving around too much will definitely take its toll on your physical health.

Maybe one of the better aspects of working in office was the dynamic life it gave rise to. Commuting aside, you also used to go around different rooms, run around the floors and leave the office for short breaks.

All of them provided you enough exercise to stay active. But it’s mostly reduced when we shifted to the remote work model.

Of course, you can still go to your gym or go out for a walk in the park but sometimes even those can seem a little intimidating when you spend all day in the living room.

So, in this article, we are going to introduce you to 6 exercise ideas for remote workers. Although some of them might require you to leave your house anyway, some of them are easy practices that you can do anytime, anywhere.

1. Yoga / Pilates

Yoga and pilates are more stationary sports and both are focused on centering your movements in your own bodyweight. So, both of them are easily practicable as long as you have a floor mat and yourself.

If you’re fairly new to these exercises, you can also consider taking online lessons. There are many eager instructors that give yoga or pilates lessons and if you dig deep enough you can even find them for free!

And also, since they’re about concentrating and easing your mind, they can also help you recover from the stress of your job.

2. Jumping Rope6 Exercise Ideas for Remote Workers

This one is very old-fashioned but still an effective exercise. Do you remember your childhood when you and your friends got together and played jumping rope? We’re going back to our roots.

Although it may look simple, rope jumping is actually a very intense exercise and not an easy activity to do for a longer period of time. It can burn 25% more calories than running per minute and it can be easily performed anywhere, as long as you have a rope.

Try doing it for 10 minutes a day. Believe me, it’s not easy.

3. Cycling

Cycling is not an easily accessible activity, that’s for sure, but if you live in a favorable place and you like feeling the wind on your shoulders, it just might be the perfect exercise.

Even cycling for 40 minutes a day can do wonders for your physical health and it also allows you to get away from daily stress. Bring a couple of earphones with you and blast your favorite song while going at 20 km/h on the streets of your city.

Buying a bicycle can be a little pricey though, so we leave that decision to you.

4. Squash

Squash is a relatively less popular sport and it’s more often than not you can’t find a court. But it’s slowly rising to the mainstream scene and you might be able to find a place if you do your research.

When it comes to the calories burned, squash takes the top spot as you can burn almost 1000 calories per hour. But if you think that’s a little bit wild for you, that’s completely fine as you can play it just for the fun of it.

Unlike tennis, you don’t need another player to play squash, you can go about hitting that wall as long as you want and you can set your own pace. With its high effectiveness and fun nature, squash can be a very good option for remote workers.

5. Dancing / Zumba6 Exercise Ideas for Remote Workers

Dancing is usually overlooked as a form exercise and associated more with the arts. But in fact, it’s a perfect combination of arts and sports.

Dancing can help you with your health in many ways. It can help you to fix your posture, increase your muscle durability, stretch your muscles and feel mentally relieved.

You can either take online or offline lessons or join a local dance group. You can even attend Zumba classes as they are a mixture of dancing and basic exercising.

But really, you can just turn up the music and dance to the beat of your own drum. Before anything else, it’s a fun activity.

6. Kickboxing

Now don’t be afraid by the name but kickboxing is actually a great training for your body. It works every muscle and is easy to do at your home.

Of course, you don’t need to get in an actual fight to practice your kickboxing.  Installing a punching bag and wearing bandages to prevent ankle and wrist injury will be enough. You can do it at your home or a nearby gym.

It’s an intense workout and can wear you out quickly. Remember the jumping rope challenge? Try this for 5 minutes.

These are the 6 exercises you can do on your own as a remote worker and you can bring your personal flavor to them. But don’t limit yourself to these six ideas. As long as you have your own body, you can do any exercise anywhere.



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