10 Exercises to Improve Your Physical Well-Being While Working From Home

Sitting in a chair in front of a computer for hours can lead to aches, pains, and stiffness. These 10 exercises can improve your physical well-being and alleviate those uncomfortable symptoms, allowing you to feel better and be more productive when working from home.

Exercise 1: The Seated Leg Raise

Sit in your chair with your feet flat on the ground and your hands on your lap. While keeping your thigh muscles tight, lift one leg off the ground and hold for a few seconds. Lower your leg back down and repeat with the other leg. Do this exercise for 10 reps on each leg.

Exercise 2: The Chair Dip

Sit on the edge of your chair with your hands on the seat. Lift yourself off the chair, using your arm muscles, and hold yourself up for a few seconds. Lower yourself back down and repeat for 10 reps.

Exercise 3: The Arm Circles

Stand up next to your chair with your feet shoulder-width apart. Extend your arms out to your sides and make small circles with your arms. Gradually make the circles bigger, and then reverse the direction of the circles. Repeat for 10 reps.

Exercise 4: The Seated Torso Twist

While sitting in your chair, turn your torso to one side as far as you can go comfortably. Use your chair’s armrest to brace yourself. Hold for a few seconds, then turn and repeat to the other side. Do this exercise for 10 reps on each side.

Exercise 5: The Squat

Stand up straight with your feet shoulder-width apart. Slowly bend your knees, lowering yourself as if you were going to sit down. Hold for a few seconds, then stand back up straight. Do this exercise for 10 reps.

Exercise 6: The Wall Sit

Stand with your back against a wall and slide down until your legs are bent at a 90-degree angle. Hold this position for as long as you can. When you’re ready to stand back up, do so slowly. Repeat for 10 reps.

Exercise 7: The Overhead Stretch

Stand up with your feet shoulder-width apart. Extend your arms straight up above your head and interlock your fingers. Inhale deeply and exhale as you reach up as high as you can. Hold for a few seconds, then release. Repeat for 10 reps.

Exercise 8: The Shoulder Shrug

While sitting in your chair, lift your shoulders up as high as you can. Hold for a few seconds, then release. Repeat for 10 reps.

Exercise 9: The Leg Curl

While standing behind your chair, lift one leg up behind you, bending it at the knee. Hold your foot with your hand and pull it up toward your buttocks. Hold for a few seconds, then lower your foot back down. Repeat for 10 reps on each leg.

Exercise 10: The Calf Raise

Stand up straight with your feet shoulder-width apart. Slowly lift yourself up onto your tiptoes as high as you can go. Hold for a few seconds, then lower yourself back down. Repeat for 10 reps.