7 Exercises During Remote Work – Credihealth Blog

Undoubtedly, the pandemic has affected all the people pretty much. Most companies switched to remote work, which means that employees have to change their habits. It goes about different spheres of your life.

For example, if you have equipped an office in your room, it would be a good idea to install a VPN for home. What is a VPN? It is software that protects your device when it is connected to the Internet. A reliable virtual private network can hide your IP address and replace it with the other one so that your ISP, local authorities, frauds, and hackers can’t access your data. Such tools as VeePN are very necessary for cybersecurity, and they also allow you to access any content you need without restrictions. If you have never used them before, start with a trial to understand what benefits you get. It is absolutely free!

Cybersecurity is a really important issue these days. But it is surely not the only one. When working from home, you should also take care of your health, both physical and mental aspects. So, we have some interesting exercise ideas and some smart tips that will help you work efficiently.



We all know this picture when a remote worker starts and ends one’s day in a bed. It is not a really good idea since you don’t let your brain wake up. Morning work-out will take you about 5-10 minutes, but it can charge you for the whole day. A plank hold is a perfect habit to get into. 

And if you’re wondering, “How can I exercise while working from home?”, the good news is that you don’t need a lot of space. Just clear the floor a little, and lay down facing it — you’re not going to move much. Now, you should hold your head, legs, and torso in a straight line. Ensure that it is downward-sloping and you propp yourself with toes and forearms. If you can’t stay there for a minute, stay for 30 seconds. 



There are a lot of free stretching lessons online, and you also don’t need any specific equipment — just a yoga mat. This exercise gives your muscles and joints some movement that your body needs between long online meetings. It also relieves aches that are typical for people who sit for a long time. Start your day with stretching or stretch throughout the day, and you’ll mention that it makes your life better.



Remote work doesn’t mean that you should spend all day at home. So, our next tip is pretty simple. Go for a walk when you have a pause! Instead of drinking coffee in front of some funny YouTube videos, you can just walk as far as you can. If you prefer running, run. If you’re a bike person, take it out for a spin. We know that you ask yourself: “how can I walk more when working from home?” Even if you have about 30 minutes only, spend this time actively outside. It is also a good option if you’re in a boring online meeting or need to listen to a podcast. Kill two birds with one stone! 


However, if you’re going to the coffee bar to grab some drinks, remember about a mobile version for a VPN for home. It is really necessary when you connect your device to a public Wi-Fi that needs additional protection. Especially if you have some work documents, important files, or vulnerable data on your smartphone. 

dance pose

Have a dance pause 

Don’t think that workout has to be all about professional techniques and structured exercises. If you feel that your body needs a bit of positive energy, you can make this wish come true. Just ask yourself: “How can I make my remote work more fun?” What about a solo dance pause? Don’t worry if you’re not a perfect dancer; just flick some driving songs on. Dance like nobody’s watching! The great thing about dancing is that it gets your blood pumping that provokes the production of endorphins — hormones of happiness. 


Body balance 

Even if you can’t go outside during your Zoom call, it doesn’t mean that you should be sitting all the time. You should know that a sedentary lifestyle has plenty of unwanted effects like:

  • type 2 diabetes;
  • obesity;
  • cardiovascular disease;
  • decreased metabolism;
  • sleep issues;
  • mental well-being. 


A way to beat such a workday is to get up during your online meetings. Even simple arm movements or standing balances will get your blood flowing so that you’ll feel better even without breaking a sweat. Looking for balance exercises online, remember that they shouldn’t take your focus off the content in your Zoom meeting. It means that you need to choose some exercise like standing on one leg and then the other, no complicated yoga asanas.


HIIT workouts

If you feel that your body needs more intensive exercise activities, and you’re really missing the gym, you can try high-intensity interval training (HIIT). What’s great about these workouts is that you can do them from home even with very little equipment.

At the same time, you should be ready for the fact that you’ll sweat like crazy, so make sure that you have enough time to take a shower and change your clothes. Remote workers who regularly do these exercises say that they are far from boring. Besides, this type of activity is a saviour when you already have some weight issues, you’ll see your results very quickly. However, it is also necessary to watch your diet because sports and nutrition should always work together.


Give the workout app a go

Look for a “five-minute workout” on your app store. There are also many apps like “seven-minute workout” or “fifteen-minute workout, ” and you can easily find the one that fits your routine.

The best thing about such apps is that they are designed especially for remote workers who just need to make their life more active. They will offer you a working exercise according to your age, weight, sports experience, habits, etc. Most applications offer you to set up your own program. They will show you pictures or even videos with the correct technique as well as provide you with valuable information like additional tips, hints, other versions of popular exercises, etc. Besides, they provide you with an opportunity to track your progress. Such an application can be your personal mentor who will support you along the way! 

Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s). 

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