Teleworking: 5 simple exercises to stay active and fit
Teleworking offers many benefits, but it also presents a well-known risk: a sedentary lifestyle . Sitting for several hours a day, without the usual movement of a traditional office, leaves the body lacking movement , which can lead to fatigue, pain, or a decrease in motivation.
Fortunately, it only takes a few minutes a day to reactivate the body, boost circulation, and regain energy. Here is a selection of simple exercises to do at home , without any special equipment, directly from your workspace.
1. Back and shoulder stretches
Spending several hours in front of a screen often causes tension in the upper back, shoulders, and neck . These two stretches are perfect for releasing pressure:
- Shoulder stretch : While seated, gently pull one arm out in front of you, hold for 10 seconds, then switch sides.
- Back stretch : Interlace your fingers and push your arms forward, rounding your back, as if to pull your shoulder blades apart.
🔁 Repeat 2 to 3 times a day.
2. The invisible chair to strengthen the legs
To wake up your legs without leaving your desk, this exercise is simple and effective:
- With your back against a wall, lower yourself as if you were going to sit down, until your legs are at right angles.
- Hold the position for 20 to 30 seconds.
- Slowly stand up, then repeat 2 to 3 times.
This exercise strengthens the thighs, glutes and abs .
3. Dynamic knee raises
Need a boost between meetings? Try this little cardio exercise:
- Standing, raise one knee toward your chest while keeping your back straight.
- Alternate legs quickly for 30 seconds.
- Rest and repeat 2 times.
Result: you stimulate your blood circulation and your mental energy , without sweating.
4. Under-desk leg extensions
For those who want to move without leaving their chair :
- Sitting, stretch one leg out in front of you, contract the thigh for 5 seconds.
- Rest and switch legs.
- Repeat the exercise 10 times per leg.
This low-key exercise helps activate leg muscles and improve circulation.
5. Circles with the wrists and ankles
Ideal for preventing numbness due to static position:
- Rotate your wrists back and forth for 15 seconds.
- Do the same with your ankles , without moving from your chair.
A simple gesture to stay flexible and relaxed, especially at the end of the day.
Adopt a wellness routine at work
By incorporating these exercises into your day, you can reduce fatigue, improve your posture, and promote better concentration. Just a few minutes can make all the difference.
And to go further in comfort and ergonomics, consider adapting your environment with a workstation designed for your well-being.
Ergobox: The ideal ally for healthy and dynamic teleworking
At My Ergobox, we have designed an ergonomic and functional work module , designed to improve your posture, your organization and your comfort, wherever you work.
- Optimized storage
- Adjustable screen support
- Compact and practical format
💡 With the Ergobox , you move more, you work better, and you stay in shape.
👉 Discover it here: www.my-ergobox.fr
Conclusion: Moving a little, every day, changes everything
Working remotely doesn't have to mean staying put. By incorporating these simple exercises into your daily routine, you can improve your quality of life, your health, and your productivity.
Don't wait until you're in pain to take action.
Start taking care of yourself today, from your desk.
