“Working from home” sounds like a dream – avoiding rush hour and office drama. But remote work can quickly lead to a sedentary lifestyle. It is important to keep your physical and mental health active, even when working from home. The article below will discuss the importance of exercising while working from home. Additionally, the article also provides some guidelines to maintain and create a workout atmosphere at home during these social distancing days.
1. Health risks when working from home
1.1. Sedentary habits
Although saving commuting time, many remote workers still have to sit for hours to join work calls, webinars, and online meetings. This leads to physical inactivity, which can result in back pain and obesity.
In addition, some people have bad habits, such as lying in bed or working on a sofa for a long time when working from home. This will lead to diseases of the spine and digestion.
1.2. Overworking and less time for exercise
Another easily noticeable risk when working from home is fatigue between work and family chores. Especially for women, balancing assigned work responsibilities with taking care of children, cleaning the house, cooking… not to mention managing technology tools to support work. This is not easy for some people.
When people find themselves working all the time, we will have less time for other activities, including exercise. Plus, when working from home, the path from the desk to the fridge is always within reach, a scenario that can cause you to eat more and gain weight.
1.3. “Depression” knocks on the door
In a study published by Royal Society Publishing, Louise C. Hawkley and John P. Capitanio discuss the link between “deficiencies in social relationships” and “adverse consequences for health and well-being.” With reduced contact with colleagues, a lack of social interaction can lead to habits of poor sleep, depression, loneliness, and substance abuse.
Restricting going out after 18:00, the only way to communicate with the world is the internet. Constantly staring at the screens of electronic devices can cause us to develop eye diseases and insomnia
2. Benefits of exercising at home
Exercise offers several physical and mental health benefits. Here are some of the top benefits that regular exercise brings when working from home
2.1. Weight management
Along with a proper diet, regular exercise is essential in monitoring and managing body weight, and preventing the risk of obesity. Consuming more calories and burning fewer leads to weight gain. To maintain body weight:
Calories obtained from both food and drinks = Calories expended daily.
Therefore, to lose weight, you need to burn more calories through exercise.
2.2. Improving Health
Exercise helps the body control insulin and blood sugar levels. It lowers blood sugar and helps insulin work better. Taking time to exercise reduces the risk of type 2 diabetes and helps manage the condition for those who already have it.
Regular exercise will minimize the risk of cardiovascular diseases. It improves blood circulation. Increased blood flow raises the oxygen concentration in the body. Consequently, this reduces the risk of heart diseases, such as heart attacks, coronary artery disease, and high cholesterol. Regular exercise also helps lower blood pressure.
2.3. Mental Acumen
Exercise keeps cognitive and judgment abilities sharp. When you exert your mental capacity while working remotely, exercise helps the body release proteins and other chemicals that promote brain function and structure.
2.4. Better Sleep and Improved Mental Health
Exercise also helps improve sleep, enhances mood, and mental health. Physical activities release chemicals that reduce stress and make us feel more relaxed. Exercise helps you cope with fatigue at work, and reduces the risk of depression, as mentioned above by HUFLIT JOB HUB
4. Types of home exercises
4.1. Group X disciplines requiring no equipment
Don’t think that working out at home means you need to have all the modern equipment like at the gym. You can completely find types of exercises that require no equipment, but still burn a tremendous amount of calories.
One of them is Lesmills’ Group X disciplines. Such as Body Combat (boxing workout), Lesmills Core (abdominal muscle workout), Bum and Tum (legs – buttocks – thighs), Dance… With a duration of 45 – 60 minutes, these exercises combine with music and rhythm to increase excitement during workouts. You can completely find these home workout series on the YouTube channels of California Fitness, Citigym …
4.2. Meditation with Yoga and Body Balance
One of the effective therapies to relieve pressure, balance the mind, and burn calories at the same time is Yoga and Body Balance exercises. Although practicing these exercises does not necessarily increase endurance, it improves flexibility, reduces fatigue, and makes daily activities easier.
Just search for the keywords Yoga, Body Balance on YouTube, and you can freely choose from hundreds of videos to start practicing. Try starting a new day with Yoga or Body Balance, and feel the effectiveness that the exercises bring.
4.3. Make the most of moving around at home
Throughout your workday, find reasons to get up and move. Walk while you are on the phone, or spend five minutes every hour to get up and walk through each room in your house.
Walking has been proven to improve mood, stimulate creativity, and enhance concentration, making it a total win for your health and productivity.
5. How to maintain exercise at home
Establishing a habit is easy, but maintaining it is hard. HUFLIT Career Hub suggests some ways for you to find motivation and maintain your home workout routine:
- Create a dedicated space in your house for your workout.
- Create a fixed schedule for your workouts.
- Set alarms at reasonable intervals for you to get up and stretch.
- Connect with others for online workouts. Working out alone can be boring, but working out with many people is more exciting.
Working out at home not only helps improve health but also brings creativity and high work efficiency. Let’s start working out and invite your friends to join in exercising and staying healthy with HUFLIT Career Hub.
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