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Easy At Home Exercises You Can Do From Your Home Office

home office workout, at home exercise: Home Office Careers is a website dedicated to sharing spine health, back pain, and post-surgical exercise tips. You can find videos with tutorials for effective body mechanics to help in post-surgical recovery processes.

One of the perks of working from home is that you have the option of wearing your comfy workout clothes all day long. But let’s face it: While tending to job demands, miscellaneous deadlines, child care, family responsibilities, household chores, yard work, school projects, pet duties, doctor appointments, phone calls, and a host of other obligations and interruptions, there’s likely precious little time left over to fit in a sweat session.


But with a little creativity, you can take advantage of the few spare minutes you have here and there as you perform your job tasks at home. An added bonus: Squeezing some exercise into your work day can enhance your concentration and ultimately increase your productivity.


Below are some suggestions from Laser Spine Institute on simple ways that you can make the most of the limited time you have to exercise. Just make sure to check with your physician before starting any new exercise program.


Don’t walk – Lunge! Whether you’re going to the fridge for a drink or getting something out of your car, do lunges there and back. With your upper body straight, your shoulders back, and your chin pointing forward, step forward with one leg. Then lower your hips until both of your knees are bent at a 90-degree angle. Your front knee should be directly above your ankle and your other knee should not touch the floor. Keep your weight on your heels and push back up to your starting position, and then repeat with the other leg. Proceed, one leg at a time, until you get to your destination.


Balance on one foot – The ability to keep one’s balance becomes more important as we grow older, and one way to practice balancing is by doing things on one foot. For example, you can balance on one foot as you transfer clothes from the washer to the dryer, while you’re on a call with a client, or when you’re waiting for a document to come out of your printer. Remember to switch from one foot to the other throughout the day so that both sides of your body get balancing practice. Also, when you lift up a foot, get it up there! Hold your ankle to the opposite knee, or extend your leg out in front of you, to the side, and to the back. Stand on one leg as long as you can with each try, and challenge yourself to balance longer and longer.


Abdominal squeeze – This is one of the most misunderstood exercises, but when done correctly, can be very effective at strengthening the abdominal muscles. It’s also something you can do when you’re sitting at your desk, standing in the kitchen, or watching TV. Here’s how it works. This description may sound unpleasant, but when you squeeze your abs, you should pretend that you are pushing something out of the bottom of your body. As you do this, you should be able to touch your stomach and feel how tight your abdominal muscles are. Do this as frequently as you can and over time, you will notice how strong your abdominal muscles are getting!


Chair squats — Squats are a powerhouse exercise that is very effective for body strengthening, and you can easily complete a few every time you are ready to sit down in your chair:

  • Stand tall in front of your chair with your feet positioned hip-width apart and your knees situated directly over your feet.
  • While keeping your back straight and your abdominal muscles tight, slowly lower your backside until it is within one inch of your seat. Pretend that you are about to sit down, but don’t actually sit.
  • Hold for 10 seconds.
  • Slowly straighten your body until it is upright.


“Non-exercise” exercises — Whenever you move – no matter how trivial the movement is – your body expends energy and burns calories, and the effects of many small movements can add up over time.  Everyone should read more about how their body works, how to treat it so that it works well and at the right time. And when you’re working from home, there’s no limit to what you can do since you don’t have to worry about disturbing coworkers. Here are some ideas to keep yourself on the go while working from home:

  • Replace your office chair with an exercise ball. It will force you to constantly use your core muscles to hold yourself in position.
  • Try standing instead of sitting whenever possible.
  • Pace back and forth while you’re on the phone.
  • Consider investing in a standing desk or a treadmill desk.
  • Maintain proper postural alignment, which requires you to work your core muscles to keep your back straight.


To protect your back, it’s important to always be mindful of your form, particularly when changing positions from sitting to standing. To do so, slide your hips to the edge of your chair, position your feet directly under your knees and bend from your hips, using the arms of your chair for leverage, if needed.


If you make exercise a part of your everyday work-at-home routine, you’ll likely find that you are healthier, happier and more productive over the long run. And, by following these simple steps, you won’t need a gym membership or any fancy equipment to do so.

2 Responses to “Easy At Home Exercises You Can Do From Your Home Office”

  1.' Jessica K says:

    Haha! I just imagined myself doing lunges to my kitchen while holding my coffee. I bet I would spill everywhere! Guess I should do a few practice runs with a glass a water before I stain my new carpet.

    Thank you for the tips :)

    • Jessica – you made me laugh so much! I am so glad you enjoyed this post and these awesome tips from Laser Spine Institute on how to take advantage of small snippets throughout the day and getting some fitness in! I can tell you that I have actually done lunges to my coffee maker and back and have yet to spill my coffee :) Think about it like this – the more focus you put into NOT spilling, you’re actually working your legs, core and balance even more! P.S. I also do calf raises while my coffee is brewing!

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