5 Exercises for the Body and Mind While You Work from Home

 5 Exercises for the Body and Mind While You Work from Home

With work from home becoming more prevalent, people are finding it difficult to hit the gym and exercise regularly. But it’s possible to keep your mind and body healthy with some lightweight exercises that you can do at home. 

Here are some exercises you can do if you work from home. 

Yoga and Meditation

The benefits of yoga and meditation have been researched and documented for decades. While yoga is something you should do on a daily basis, its importance significantly increases when you work from home.

Don’t worry if you don’t know any yoga poses. You’ll find a ton of them on the internet for free. All you need is a yoga mat and a little bit of determination, and you’re good to go. 


If you can’t spare time for yoga, stretch your body a few times a day. When you work from home, you likely sit on a chair without moving for hours. This can jam your joints and make your muscles sore. It can also restrict blood flow to certain parts of your body, such as your groin and legs. 

Stretching for a few minutes at equal intervals can help. Every couple of hours, stand up and do some stretching. Some stretching exercises to focus on are calf stretch, glute bridge, standing quad stretch, cobra, etc. 

Light Aerobics

Aerobic exercises increase the flow of oxygen and blood to the brain and other parts of the body. If you want to put some extra effort into fitness, try light aerobic exercises like jumping, burpees, jumping jacks, jumping rope, etc. 

If you’re already into fitness, you can take your aerobic exercises a step forward with push-ups, planks, mountain climbers, and crunches.

However, don’t overdo your exercises, especially if you don’t work out regularly. Start small and increase your efforts gradually. 

Household Chores

If you don’t want to dedicate time to exercising, you can keep your heart pumping and the blood flowing by doing daily household chores. Tasks like cleaning, washing dishes, washing clothes, etc., all require physical effort and therefore help in burning calories. They can be a great way to keep your mind and body fit if you can’t spare time and exercise. 

Head Out

Staying inside the house all day long can be boring. Heading out for a jog or cycling can help you rest things and return home fresh and recharged. You can either work out in the morning or after work as it suits your schedule. 

However, exercising in the evening can help you sleep better at night. So, it’s better to log off from work in the evening and hit the jogging track thereafter. 


The exercises you do should depend on your tolerance and the resources you have. If you have a home gym or weights at home, use them and do a real workout. If not, you can stick to calisthenics and light aerobic exercises to keep the blood flowing. But make sure to engage in some sort of physical activity daily.

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