Beginner Bodyweight
Care2Cure, Injury, Pelvic Floor Rehab, Sports Injury, Yoga Therapy

Physio Tips to Stay Fit While Working from Home

As much as we all are hyped up about the summer, the pandemic continues to wreak our plans for good. However, the “beat-the-heat” energy keeps spiraling in us to turn our physical health around! 
Physio Tips for Keeping Injury-Free
It is not easy to fit a complete workout session in your schedule especially with the gyms closed. However, it is necessary to understand that when you are not working out at all you are HIGHLY prone to injure yourself due to the frozen state of your muscles. 
For which, here is a set of 15 minutes of workout to keep you free from any injury:
  • Jump rope – 2 to 3 minutes
  • Jumping jacks – 25 reps
  • Lunges – 5 reps each leg
  • Hip extensions – 10 reps on each side
  • Hip rotations – 5 each leg
  • Forward leg swings – 10 each leg
  • Side leg swings – 10 each leg
  • Spider-man steps – 10 reps
Work from Home Workout Plan
  • Beginner Bodyweight
A bodyweight workout is important for individuals looking to lose some weight and get rid of unwanted fats. To begin with, follow this routine for a month, eventually increasing the reps, then the weights, and then move on to the advanced bodyweight workout plan. 
The routine consists of the following exercises:
  • Bodyweight squats – 20 reps
  • Push-ups – 10 reps
  • Walking lunges – 10 each leg
  • Dumbbell rows – 10 each arm (you can use a 1-gallon milk jug or equivalent weights)
  • Planking – 15 seconds
  • Jumping Jacks – 30 reps
Remember, warming up your body muscles daily is extremely crucial before beginning with weights. 
  • Advanced Bodyweight
If you were a frequent gym visitor or have been working out at home for a few months and are looking to challenge yourself with some tough exercises, here are some routines to start with: 
  • One-legged squats – 10 on each side (can be extremely difficult, only perform if in top shape)
  • Bodyweight squats – 20 reps
  • Walking lunges – 20 reps (10 for each leg)
  • Jump step-ups – 20 reps (10 for each leg)
  • Pull-ups – 10 reps
  • Dips (between bar stools) – 10 reps
  • Chin-ups – 10 reps
  • Push-ups – 10 reps
  • Plank – 60 seconds
The following routine is extremely challenging but you must give your best to get through 3 sets of each! 
  • High-Intensity Interval Training (HIIT)
The lockdown is not stopping you to do High-Intensity Interval Training. All you need is an open space; may it be the garden outside or your backyard and get ready to HIIT! 
You can start with HIIT with the following bodyweight exercises:
  • Burpees –
Start with 3 sets, with 20 burpees each set. Rest for 2 minutes between sets.
  • Push-ups – 
Give yourself 20 seconds to do as many push-ups as you can. Rest for 30 seconds then do it again. 
  • Pull-ups – 
Repeating the same idea for push-ups, do as many pull-ups as you can for 20 seconds. Get some rest then repeat for another 20 seconds.
The major difference between your advanced workouts and HIIT workouts is the intensity of HIIT. You take fewer breaks and it’s a power workout. If you feel like you could use some challenge to ramp up your workout routine, keep in mind the key aspects of HIIT:
  • Frequency – The number of intervals in your workout
  • Intensity – The level of difficulty in every interval.
  • Time – The duration of each interval and resting period.
Do not stop challenging yourself! Put your running shoes on and get outside! 
Healthy Habits While Working from Home
  • Get up and move every 90 minutes. People need to move every 90 minutes to manage their energy levels and reduce the risk of work-related pains. This is essential in refreshing the mind in between tasks and to be able to stay productive. 
  • Create a morning exercise routine. Start your mornings with exercise and stick to a fixed time to do your workout sessions. Early morning exercises help energize your body for the day, resulting in an increase in productivity.
  • Strike a work-life balance. Consider scheduling your exercises, breaks, downtime, and mindfulness habits like you would in an office setup.
How to Stay Fit While Working from Home
 1. Sit properly
If you notice yourself slouching or slumping and later complain that your back hurts, you need to find a solution for that.  Get a better chair or get a back strap that pulls your shoulder back avoiding you to create a hump. 
2. Try using a Lumbar Support
The Lumbar support reduces the amount of lumbar flexion (rounding your lower back), which in turn reduces the amount of thoracic flexion (rounding of the upper back and neck).
3. Try some easy desk stretches and exercises
Keep it simple! Here are some great desks stretch ideas:
  • Gently rotate your shoulders in circles
  • Reach up over your head and lean side to side
  • Gently stretch your neck from side to side (think ear to shoulder)
  • Reach behind your chair to stretch your chest 
4. Get up and move around 
It is very important to take a break in between work and just loosen up your muscles to avoid cramps and muscle spasms. 
Tips to Stay Healthy While Working from Home
  1. Keep the kitchen stocked with healthy snacks and meals.
  2. Create a soothing environment.
  3. Schedule workouts.
  4. Get up every hour and get out at least once a day.
  5. Set up a separate office space.
To get more specific details or any personalized advice over your physical health, book in a session and we can talk about it from there. 
Book an appointment with us or call us on 613-695-7733 email us at info@care2curephysiotherapy.com.
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