Teleworking is a great opportunity to optimize many jobs and for many people an opportunity to reconcile family life with work. However, although telecommuting has many benefits, physical, emotional and social changes have transformed the lives of many people. There is no longer the opportunity to chat in the coffee break, or comment on the weekend with colleagues.
Now there are no races to get to work on time and sedentary lifestyle is more present than ever. All these reasons are more than enough to find ways to disconnect from teleworking. And what better way to free your mind and work your body than with a good training session. If you need help to exercise and disconnect from telework, take note of the following tips.
Training to disconnect from telework
Telework It does not mean being available 24 hours a day, that is the first thing you must assimilate and transmit to whoever is necessary. Your own physical and mental health will demand of you certain breaks so that teleworking does not lead to negative consequences. Therefore, take good note of the breaks you should take to disconnect from teleworking and how you can optimize your training throughout the day.
Stretches at visual stops
Occupational risk prevention says that every worker has the right to 5 minute break for every hour worked. This in the case of people who work in front of a computer or at an office table. Visual stops are necessary to free your eyes from the screen and to stretch all the muscles in your body well. And this is where you have your first training moment.
At every visual stop Take the opportunity to do some neck and back stretches. First move your head to the sides, towards the shoulders, repeat 5 times for each side. Then, tilt your head to one side and with the opposite hand press lightly on the head for about 10 seconds. Repeat the stretch on the opposite side.
Sit in your work chair and bend your back forward, bringing the head to the ground and touching the chair with the hands. Hold the pose for 30 seconds and repeat the exercise 3-4 times.
Work abdomen and glutes
Now take advantage of one of the long breaks to work the abdomen and buttocks, which are the most affected by teleworking. Lay a mat on the floor and perform sit-ups as follows. Stretched out on the floor with the legs tightly together lift without moving the trunk and lower without touching the ground. Perform three sets with 10 reps each, allowing 10 seconds of rest between each.
The abdominal plank is the fastest and most effective exercise with which you can work and strengthen your body. On the mat, iron for 1 minute. Rest for another minute and repeat the exercise. If you are not in good shape, start for a few seconds and build up as your body allows it.
Some low-impact cardio
After working out, take a few minutes to do some low-impact cardio. You can use elements such as the exercise bike, a stepper or a jump rope. Although if you do not have these materials you can do something very simple, jog on site for a minimum of 15-20 minutes. You can alternate jumps to both sides and perform arm movements to optimize your workout.
Go for a walk and do a workout to disconnect from teleworking
There is no better training routine to disconnect from teleworking than going for a walk every day, either before or after work. Breathing fresh air, crossing paths with other people and enjoying outdoor training is the best motivation.
Telecommuting is practical, comfortable and something that many people have wanted for years, but it is not without its drawbacks. On a physical level, it is necessary to do some exercise so as not to notice these consequences. Apply this training routine to disconnect from teleworking and look for moments to leave the house, your body and your mind will thank you.