Okay, it’s still January. There’s plenty of time to formulate a New Year’s resolution around the concept of physical fitness. Before you tell me you can’t fit exercise into your schedule, please take note. These tips are for moving your body while you’re chipping out a wee bit more fossil fuel from your coalmine of a business.
One of the best aspects about working in the privacy of your own home is the privacy part. You don’t need no stinkin’ app – just start doing some of these exercises every day in your home office:
Remove Your Bottom from Your Chair Hourly: Okay, so this isn’t necessarily exercise, but it’s important that you allow your circulatory system to circulate. Concentrate all you want on that important project or document for 60 minutes and then get up, walk around a bit, and take a quick break.
Do it again each following hour until it’s time to switch your brain over to your parental or other after-hours mode. If you won’t listen to me, then listen to the good people at lifehacker.com.
To Minimus Your Gluteus, Smile and Say, “Squeeze!”: You can do this simple move either while sitting or standing. No equipment is needed other than your buttocks – just squeeze and release. If you want to challenge yourself, hold the squeeze until you get to “ten Mississippi” before releasing. Repeat for a minute or two intermittently. As my son would say, “Easy peasy lemon squeezy!”
It’s All in the Wrist(s), So Keep Them Limber: We all know that clicking away endlessly with your desktop, laptop, or even tablet (virtual) keyboard and mouse can lead to Carpal Tunnel Syndrome (CTS). A plenitude of medical websites exist regarding what to do about CTS. To keep your wrists supple, here’s a terrific wrist exercise combination you can easily memorize and do throughout the day.
Lift Those Arms and Legs in the Kitchen: Even if you eat while working, you still have to make (or microwave) your lunch. While waiting for that warm meal, tone your arms a bit with some arm rotations, shoulder shrugs, or triceps kickbacks. For some good stretching suggestions, try this military-based office workout from Stew Smith.
For the legs, it’s easy to invent your own standing leg lift variations. Just be sure to hold onto the kitchen counter or a chair for balance! As a bonus, here’s a total leg workout you can blast through after your delicious (and cost-saving) lunch…
Need to Use the Bathroom? Got Stairs? Work It Double Time!: Does your “home office” have bathroom access on the same floor? Get some blood flowing during your potty break by using the bathroom the next floor up (or down). Even better, as long as your knees can handle it, take the stairs two at a time on the way up. Hold the bannister or wall if you need to and yes, you will feel this in your derriere. Don’t forget to breathe!
Walking and Talking – Perfect Together: Making or taking a phone call that doesn’t require keyboard work or taking notes? Then get up and walk around while conducting business. Not only are you not wasting any excess time, you’re also not compressing your lower-body arteries and veins. See how easy it is to keep your office physique moving in short bursts while working?
If you run a home-based business, what moves do you blend into your work day while in the office? What websites or other resources do you recommend so your at-home comrades can raise their heart rates effectively? Share because you care…
Lori Shapiro is the owner of By All Writes LLC, a business writing, editing, and research company in Marlton, New Jersey. She revels in shielding her clients from the pain of writing their own print and web marketing copy. Call her (856-810-9764) or email her (firstname.lastname@example.org) for a no-obligation project quote today!