8 moves you can do while working out at home, 3 minutes at a time

Dubai, United Arab Emirates (CNN) – During the pandemic, many people who had previously moved to offices and workplaces joined the work-from-home market. Whether or not you work from home, if your regular daily schedule allows you to sit for hours at a time, it is important to make the effort to exercise to avoid negative health effects.

What if in an 8 hour work day I got up and moved for three minutes every hour? That’s well above the weekly limit of 150 minutes, or two and a half hours, recommended by the World Health Organization.

1. Stand up, sit down and repeat

It is important that you get up from your chair at least once an hour. The easiest way to start moving is to get up from your chair and come back down.

Trainers call this the square squat. After standing in front of your chair, slowly sit up and connect to the seat without putting all of your weight on it. Then use your feet, legs, and hips to pull yourself up. Repeat this movement, at your own pace, for three full minutes.

2. Ask your heart to pump blood

While you’re sitting at a desk, you might not be doing a lot of side-to-side movement. Everything tends to be right in front of you.

Leverage jumps are a simple yet effective lateral movement that allows your heart to pump blood.

3. Move your hands to relieve stress

Have you ever thought that the tension in your hands from all this writing could be contributing to your shoulder spasm? And the muscles work in chains, so tension can move up and down your body.

To do hand exercises, focus on one hand at a time. Place the elbow of the hand you are training on on your desk to stabilize it. Make a tight fist, then open your hand and extend your fingers as wide as possible. He repeated this five times.

Then fist and slowly turn your wrist in one direction five times. And repeat it in the opposite direction. Open your hand and use your other hand to gently press your fingers back to extend the inner part of your wrist and hand. Wait three breaths. Repeat the pressure on your hand forward to extend the back of your hand and wrist.

Then focus on your fingers. Use your other hand to grip and stabilize your wrist while removing your thumb and making three circles back and forth. Repeat with the best of each finger. Repeat all the exercises with your other hand.

4. Also move your feet

Place one foot on top of the other, focusing on the upper foot. Point your toes forward and down, then bend your foot back to point your toes up and spread them as wide as possible. Repeat 10 times, then slowly turn your ankle in one direction 10 times. And repeat it in the opposite direction. Spend a moment focusing on your toes and find out if you can move your big toe, little toes, and other toes independently. And repeat the exercise with your other foot.

5. Increase your energy and mood with a dance break

It is common for mental and physical energy to decline in the afternoon after lunch. Instead of an extra cup of coffee or an energy drink, why not take a dance break to your favorite tunes?

6. Join meetings while you are on the move

Now that everyone has discovered the Zoom platform, it’s rare to have a working day that doesn’t include at least one virtual meeting. And during those meetings, put your screen on top and while standing, spend a few minutes taking a leisurely stroll or shifting your weight from one foot to the other.

7. Build up your strength with push-ups

Traditional push-ups are performed on the floor where you place your legs directly behind you and the wrists below your shoulders. Bend your arms and stabilize your torso to roughly lower your body to the floor, then straighten your arms to apply pressure.

8. Take a few minutes to repair your posture and prevent pain.

Although you move around every hour, at the end of the workday it can be useful to spend a few minutes recuperating after sitting in front of a screen. Do chest and back stretches.