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Fit in the home office: keep moving despite corona

Working from home has become part of everyday life for many people. As there is no commute to work and we move much less within our own four walls, our daily activity levels are falling. Gyms and sports clubs are also unable to provide a balance. So it's no wonder that body weight is increasing.

A survey conducted by the Robert Koch Institute in August revealed that Germans have gained an average of one kilo since the start of the lockdown in April 2020. As more months have passed since the lockdown (including the high-calorie Christmas period), weight is likely to have increased even further.

But it's not just the lack of exercise that puts a strain on our bodies: Sitting at the kitchen table instead of the desk or the comfy armchair instead of the office chair are also a challenge for our musculoskeletal system. That's why we have five tips for you on how you can bring more activity and balance into your home office routine.

Table of contents
  • Bring exercise breaks into your working day
  • Use your lunch break to get moving
  • Rely on online videos and courses
  • Create your own gym
  • Pay attention to your posture

1. bring exercise breaks into your working day

The distances are shorter when working from home. This reduces the number of daily steps and calories burned. People often underestimate how many calories they burn through small, unconscious movements. Therefore, take small breaks and move around as often as possible. For example, you can walk around during phone calls or stand instead of sitting during a Zoom meeting. Set a timer to remind you every hour to stand up briefly and reactivate your circulation (e.g. by doing jumping jacks, squats, sit-ups, etc.).

2. use your lunch break to get moving

The spring sunshine invites you to go out. So a walk or a short bike ride in the fresh air not only puts you in a better mood, but also prevents excess kilos. If the sun isn't shining, you can also move around inside. Turn on your favorite music and dance around your apartment for 15-30 minutes. You'll notice that you can really get out of breath and your mood will suddenly improve. Not only your body, but also your mind will benefit from this break.

3. rely on online videos and courses

Online fitness classes were already booming during the first lockdown. Since then, the digital offering has expanded even further. Whether it's your local fitness and yoga studio or special fitness platforms - you no longer have to go out the door to work out. There are also numerous apps and YouTube videos that provide you with free workouts. So don't just close your laptop after work, let fitness professionals motivate you to exercise.

4. put together your own gym

Having your own home gym sounds tempting, but not everyone has the space or money for it. However, it's worth making a few purchases to stay fit while working from home. Fitness bands, a pull-up bar, dumbbells or a hula hoop are available for just a few euros, can be stowed away to save space and are versatile. They also increase motivation as they add variety to your workout. You can find out which exercises should not be missing from your home workout in our blog post: Home workout - how to train effectively.

5. pay attention to your posture

Poor sitting posture and working on a laptop can lead to tension or pain in the shoulder and neck area as well as in the lower back. To prevent this, there are a few things you should bear in mind. The optimum sitting position is when your back and thighs are at a 90 degree angle. However, if you sit for long periods of time, change your sitting position from time to time.

Prevent tension by repeatedly stretching your arms or loosening your neck muscles by tilting your head and circling your shoulders. A reminder function is also great here so that you don't forget. For anyone who works on a laptop, we recommend purchasing an elevation or a second screen and an additional keyboard.

Robert Koch Institute. Health situation of the population at the beginning of the COVID-19 pandemic; Journal of Health Monitoring 2020: 5(4)