Your Remote Work Work-Out

More than 800 years ago, one of the most prolific and prominent Torah scholars, Maimonides, said, “As long as a person exercises and exerts himself, sickness does not befall him and his strength increases. But one who is idle and does not exercise, even if he eats healthy foods and maintains healthy habits, all his days will be of ailment and his strength will diminish.”

What each of us defines as exercise, is likely good enough. Walking to the car; a brisk stroll through the mall or through the hallways at school; playing fetch with the dog; chasing after children; raking leaves. Anything that gets us moving is exercise, and for most of us, we like to move a lot. As COVID-19 stretches on through winter, however, our bodies are slowing down, holing up, and forgetting that we actually need to move. With physical-distancing protocols and lock-down mandates in play, people have been challenged with finding alternative ways to working out. And as remote work and learning continues to dominate our routines into January, the cold weather adds another layer of challenges as we all try and stay physically heathy.

An increase in remote work and learning especially has forced us into sedentary mode. Modern technology has given us plenty of benefits and conveniences, but with one major drawback: Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year. Some people might find their new work patterns to be more productive, but also see that their time spent in front of a computer Zoom after Zoom, may be anchoring them firmly to their chairs; getting up to step away from a screen even for an instant might disrupt the momentum. Unfortunately, the very thing that can make us productive, profitable, and successful employees for our company can also harm our health.

Dr. Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center says that “the impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.”

“The front of the hips and chest are major areas that get tight with prolonged sitting. Not only do we have to combat gravity, but we have to battle poor posture,” says Siegel JCC Fitness Director, David Parris.

It’s a good idea to take some simple steps to improve your health while working. An easy place to begin: Simply start to move your body a little more at your desk.

The following is a list of exercises/strategies you can gift yourself, and some you don’t even have to get out of your chair for! I’ve tried all of them, and I’m sold. As always, it is highly advised to consult a physician before engaging in any exercise routine.

Leg Lifts

While seated at your desk, lift your feet from the floor, straighten your legs at the knees, and hold them out in front of you. Hold it for at least 30 seconds. Release. Repeat. This is good for the large muscles in your upper legs. For your calves, raise your feet up on your tiptoes, hold them in that position, then lower them. Feel yourself contracting your calf muscles each time. Since there is no actual resistance (other than a bit of gravity), you have to consciously work the muscles. Both of these leg exercises will increase circulation in your lower body, which is very important for general health.

Side Stretches

Side stretches are an easy exercise to do while seated right at your desk. With arms raised above your head, slowly lean over to each side. Do this several times on each side, then switch it up by doing the same movements again but with your hands on your hips. Be careful to make sure your chair is stable. This simple stretch can increase blood flow and actually make you want to exercise more. Try it whenever you are reading documents on your computer, or while on a conference call.

Half-kneeling Psoas Stretch (Hip Stretch)

This move will stretch and lengthen the psoas and iliacus (known as the iliopsoas) muscles.

Begin by kneeling on the floor. Move the right leg in front of you, so that the right thigh is parallel to the floor and the knee is bent at a 90-degree angle. The left knee should remain on the floor, aligned underneath the left hip.

Place your hands on your hips and, while keeping your back straight, shift your hips forward until you feel a stretch. You will feel it through the front of the left thigh and groin area.

Hold the stretch for 20 to 30 seconds.

Switch legs and repeat until you feel adequately stretched.

For best results, do this move 2 to 3 times a day.

Doorway Chest Stretch

Stand at the end of a wall or in a doorway facing perpendicular to the wall. Place the inside of your bent arm on the surface of the wall. Position bent elbow shoulder height.

Turn your body away from positioned arm. Hold stretch for 20 – 30 seconds. Repeat with opposite arm.

Stand and Work

Get a standing desk to avoid staying sedentary for too long. While a standing desk won’t literally burn calories for you, it can put you in the mood for how to stay active when working from home. It also is one of the most widely suggested working-from-home tips for professionals who don’t want to be married to sitting in a chair for eight hours during most of the day.

You can also position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.

Forward Fold

If you have had a long day, even at home, this stretch can help you unwind and calm down. It also helps with opening up your lower back, and all you need is a chair.

For the Forward Fold, just start by standing with a chair in front of you. Then place your elbows inside your hands, and then rest your arms on either the backside of the chair or on the seat — you can bend your knees if it is necessary.

Happy stretching, happy moving!

Sources:

Laskowski, Edward R. M.D.; What are the Risks of Sitting too Much? mayoclinic.org

Parris, David; Siegel JCC Fitness Director, Interview, December 14, 2020