Patient Education

Do the Work-from-Home Workout

Man at computer desk stretching

Learn easy WFH exercise tips to help avoid back pain and strain

One new year’s resolution you should still be keeping is to schedule time in your day to exercise. As many continue to work from home at sedentary desk jobs, it’s important to remember – you need to get out of that chair and off the couch to maintain a healthy lifestyle, and prevent or reduce back pain.

According to the American Heart Association, adults should get at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week*. Pure HealthyBack offers some beneficial exercise options to help make your WFH lifestyle more productive and proactive.

Don’t stress out, stretch out

Whether you spend the day on a computer formatting spreadsheets, or writing the next great American novel, it’s important to give yourself a break and leave the desk behind. Staying active can help to relieve fatigue, improve blood circulation and alleviate back and neck problems. Try incorporating these exercise practices into your daily WFH routine:

– Micro Breaks: Periodically take 1–2 minute breaks from typing to stand, stretch, or make a quick phone call.

– Rest Breaks: Every 30 to 60 minutes exercise other body muscles by leaving your desk and taking a little walk, having a snack, or getting a breath of fresh air.

– 20-20-20 Rule: Every twenty minutes focus on something 20 feet away for 20 seconds to relax your vision and prevent eye strain.

work from home yoga aerobics exercise

Put your exercise program into action

Always remember to consult with a doctor before beginning a new cardio program – and then do your best to stick to the workout plan. Knowing your favorite interests and level of fitness can help in determining which physical exercises are best for you.

  • Choose an activity you’ll enjoy and commit to. Walking, running, dancing, aerobics, yoga, swimming, or a combination of them, can help keep a workout routine fresh and invigorating.
  • Let your fitness level determine your exercise schedule. Start with 15 or 30-minute activity intervals slowly increasing the time length and intensity as your skill level develops. Begin by working out 2x/week gradually building up sessions to 5x/week.
  • Aim to reach the goal of 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity, to maintain healthy fitness goals.

Don’t be a La-Z-Boy or Girl

Couch potatoes beware! After a long day at the home office, and before beginning to binge watch that marathon mini-series from your favorite comfy spot, make a plan to schedule periodic breaks away from the TV. Get up, stretch it out, walk around and do light exercise. Remember, whenever you hit that remote pause button you should be moving.

Put these exercise workout tips into action, and you’ll begin living a healthier, more productive WFH lifestyle. The Pure HealthyBack team of physical therapy experts want to help you remain pain-free, or offer solutions for managing your back problems. Schedule an appointment today by calling 888-396-2642  or visiting our appointment request page.


Coming next month – more PureHealthy Back work-from-home tips to make your life ergonomically easier!


*American Heart Association Recommendations for Physical Activity in Adults and Kids | American Heart Association

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