The number of people working from home or remote work is increasing.
If a person who was commuting to work at home, many people may have run out of exercise.
This article introduces simple exercises that you can do at home so that you can solve your lack of exercise.
I’m stiff due to lack of exercise …
My back hurts when I sit down
I got fat because it doesn’t move
This article is recommended for people who like.
This is my second year of writing and working at home as an online secretary.
I do not miss running and stretching to solve my lack of exercise.
86% of home work is lack of exercise! ? Even on days when I only walk 300 steps a day
Due to the influence of the new coronavirus, the number of people who work at home has increased, but more than 86% of people who work at home feel that they are “lacking exercise.”
I know that I’m lacking in exercise, but I think there are many people who aren’t doing anything.
Even on days when you only walk 300 steps a day … Calories ingested greatly exceed calories burned
If it is 30 minutes one way, it will consume 150 kcal for 1 hour for a round trip.
If you commute to work, you can say that you are consuming 250 to 300 kcal because there are not only round-trip movements, but also internal movements and lunchtime movements.
On the other hand, if you work from home and do not move, you will only consume about 30 to 50 kcal.
If this is continued for one month, energy consumption of 8,000 to 10,000 kcal will be insufficient.
Since the amount of energy of body fat is about 8,000 kcal per kg, it will increase by just 1 kg per month, and if you gain weight smoothly, you will gain 12 kg in one year.
If you do not exercise much, you will not only gain weight, but you may also induce various illnesses.
In particular, most lifestyle-related diseases such as high blood pressure, diabetes and osteoporosis are often caused by lack of exercise.
Be careful with food! “Sweet food” that is consumed more than necessary
If you work from home, you can work while drinking your favorite drink and picking up your favorite sweets.
Many of the “sweet foods” that I casually ingest are high in calories, and I could end up with “I was consuming as much as 500 kcal a day!”.
Add sugar to coffee, pinch chocolate, eat high-calorie potato chips … The accumulation of small things results in increased calories.
If you consume a lot of 500 kcal calories a day, you can gain 2 to 3 kg a month.
You have to be careful not only about exercise but also about diet.
3 Exercises That Even Home Workers Can Do [ while sitting]
Looking at the current situation where nearly half of the people who work from home are fat, we can clearly see that they consume less calories.
Here, we will introduce a petite exercise that allows you to burn calories while sitting.
Even a home worker who sits for a long time will not be bothered if he / she can do it while sitting.
- Upper body back and abs
- Making a gap between the thighs
- Relieve stiff shoulders
Exercise ① Upper body back and abs
While sitting on a chair, tilt your upper body until you can tilt it back.
Use your abs to keep it as it is.
The trick is to do it until you reach the limit.
You can do it while hitting your computer.
Exercise ② Make a gap between the thighs
Place the book between your knees and keep it so that you don’t drop it as if you were pushing your knees together.
Keep it until it’s hot, then loosen it when you can’t stand it.
If you repeat it several times, you may get muscle pain.
Exercise ③ Relieve stiff shoulders
Place your right hand on your right shoulder and your left hand on your left.
With your hands on it, rotate it 10 times back and forth.
At this time, be aware of the feeling that the shoulder blades open.
If you have stiff shoulders, you may hear a popping sound, but please do not turn it down.
3 recommended exercises for home work
If you feel lack of exercise, start with an easy start.
It doesn’t have to be every day, so it’s recommended that you continue to feel comfortable and enjoyable.
Walking that is easy to start is like a walk
Walking while taking a walk can also be a refreshing experience.
Wake up a little early in the morning and walk to wake up, or walk after lunch or dinner without feeling hungry. Why not take it at your favorite timing?
It’s okay to walk slowly, so it’s best to walk for about 20 minutes.
If you walk too long, it will be a burden on your body, so start with a short time at first.
You can change your mood just by walking in places you don’t usually walk or by passing in front of the shops you care about.
It is also good to walk a lot for dog walks and weekend shopping.
It’s good to be able to burn calories by going out for lunch to a restaurant a little far away on the weekend and walking home on the way home.
It is effective to walk with your stomach retracted when walking, or to be aware of your body line.
You can do it from 1 minute! Don’t underestimate the stretch
If you stay in the same position for a long time, you may get stiff and painful all over your body.
People with weaker muscles tend to be more stiff.
For those who work from home, it is recommended that you stretch regularly to loosen your stiff body.
Stiff shoulders and back pain can be eased just by taking it in the bathroom or during a short break.
It feels good just to stretch or twist your body.
Even outside business hours, it is recommended to stretch for about 20 minutes after taking a bath when your body is warm and soft, to “raise one leg” while doing household chores, or to “air chair” with your mid-waist.
Stretching has a relaxation effect other than loosening stiffness, raises body temperature, and also regulates autonomic nerves.
If you stretch it to the point where you feel pain, it will improve blood circulation and help relieve stress.
- Shoulder circumference
If you have a lot of desk work, I would like you to stretch the above 5 places especially a lot.
Stretching with a trigger point is very effective when the stiffness is severe, but it is too painful when it is too stiff .
Before going to bed at night, you can double the relaxing effect by stretching while burning your favorite scented incense and aroma.
It is recommended to use orange when you want to cheer up, lavender when you want to relax, and geranium when you want to care for your throat!
It can be 1 week or 1 month! The effect of running is enormous
There are many people who are reluctant to run.
I know it because I myself was (^^)
However, once you run and feel the exhilaration, you will not be able to stop.
At first, it can be 1km or 10 minutes, so please try running at your own pace.
It can be done once a week or once a month, so if you experience “running”, you can experience a refreshing feeling that you cannot experience with other exercises.
When you run, it burns a lot of fat and gives you muscle strength.
If you gain muscle strength, your metabolism will increase and you will not get fat easily.
As for the style of running, we recommend wearing Lululemon-fitted clothing that is easy to stretch, but at first, anything is fine.
For those who want to buy new shoes, we recommend the New Balance YK570, which is light and does not get tired.
Even if you run a long distance, your legs will not hurt easily.
Work at home is the most important thing for health!
In order to keep your work at home healthy and enjoyable, please try to do “petit exercise” on a daily basis.
A little exercise will make your work smoother and make it easier for you to come up with good ideas!