5 Simple Exercises for Greater Vitality When Working from Home
When working from home, staying healthy and physically active can become a particular challenge. These five exercises will help you maintain your vitality while working from home—and may even improve your performance.
Vitality While Working from Home
Working from home has become increasingly common, not least because of the rise of New Work. The COVID-19 pandemic accelerated this trend considerably. However, not everyone has a fully equipped home office. High-quality ergonomic office furniture is often lacking, as is a separate workspace with sufficient peace, quiet and appropriate lighting.
This makes it all the more important to actively support your vitality while working from home. After all, this is essential if you want to remain healthy, creative and productive.
And I have two pieces of good news for you: firstly, you do not need to invest a great deal of time to increase your vitality during the working day. Secondly, these exercises are often easier to do at home. After all, neither your assistant nor a curious colleague in an open-plan office will be watching you.
1. Start Your Day with Energy
| When? | In the morning before breakfast |
| Where? | Indoors by an open window or outside in the garden |
| What? | Run on the spot for ten minutes, lifting your knees while keeping your arms extended in front of you and focusing your gaze on a fixed point. Begin slowly and gradually increase your pace as your circulation gets going.
This short but effective cardiovascular exercise will help both your body and your mind get up to speed. |
2. Clear Your Mind
| When? | Before breakfast or whenever you need a break |
| Where? | Seated on a chair by an open window |
| What? | This breathing exercise is called Kapalabhati. Place both feet next to each other on the floor, keep your back straight and sit towards the front edge of the chair.
Exhale rapidly and forcefully through your nose while drawing your lower abdomen in towards your ribcage. Focus your attention on the exhalation. Repeat the exercise 100 times. Then take a short pause: after the final exhalation, engage your pelvic floor and abdominal muscles while gently lowering your chin towards your breastbone. Then begin another round of 100 breaths. Repeat the exercise approximately four times. You will quickly notice how your mind becomes clearer after each round. |
3. Hula-Hoop for Stronger Hips and Core Muscles
| When? | Whenever you need a break |
| Where? | Indoors by an open window if you have enough space, or outside in the garden |
| What? | Get yourself a hula-hoop—it is very popular again. Hula-hooping strengthens your core muscles, which are often neglected when you spend long hours sitting at a desk.
Move the hoop around your waist and begin with five minutes a day. Gradually increase the duration of your workout. One hour of hula-hooping can burn up to 900 calories. |
4. Boost Your Circulation with Dumbbells
| When? | Whenever you feel tired or sluggish |
| Where? | Indoors by an open window if you have enough space, or outside in the garden |
| What? | Use a pair of small dumbbells weighing approximately 0.5 to 1 kilogram each.
Stand upright with your legs slightly apart. Hold the dumbbells at waist level on either side of your body. Squat down and touch the floor with the dumbbells. As you rise, bring your hands back to your waist. Then move your arms outwards in a wide circle until the dumbbells meet above your head. Return them to your waist before squatting down again and touching the floor. Performing the complete movement briskly 32 times will provide an effective boost to your circulation. |
5. Jump on a Trampoline
| When? | Whenever you have a mental block or feel that you are stuck |
| Where? | Preferably outside in the garden |
| What? | Do you or your children have a small trampoline? Make use of it! Step onto it throughout the day and jump however you like—preferably while listening to music.
Trampolining exercises the body and creates a greater sense of balance—not only physically, but mentally as well. |