Tips to keep active whilst working from home

National Care Group (NCG) are committed to ensuring our staff are safe and are being advised on how best to deal with the current climate surrounding the Coronavirus (COVID-19).

For more information and materials, please view our dedicated Coronavirus page:

To help reduce the risk, we are encouraging our back office staff to work from home/remotely when possible.

However, working remotely does mean you might not have access to all the equipment that you would have in your office – but what impact could this have on your physical well-being?

Physical activity at your desk can help reduce issues such as aches and pains, so NCG would like to advise you on some great exercises you could do at your desk or in the comfort of your own home.

Leg extensions

While sitting down, lift your legs alternatively until they’re straight out in front of you and hold for as long as you are comfortable.

Lower the leg and lift the other one and do the exact same.

Try to repeat this action 10 times whilst counting how long you can keep your legs raised for – see if you can increase the time of the stretch a little every day.

Arm extensions

Holding your arms straight, move them behind you and lift them up as far as you can, this will help loosen up your tight shoulder muscles.

Afterwards, bring them forward, keeping the arm straight, until your hands meet.

Make sure to keep an upright posture throughout and that your shoulders don’t creep up around your ears.

Try to repeat this motion 10 times before going back to typing on your computer.

Neck rotations

Relax your shoulders and lower your chin until it touches your chest and take a deep breath in while rotating your head very slowly clockwise.

When your head is as far back as you can get it, slowly begin to exhale while circling your head back to rest your chin on your chest again.

Make sure to be taking deep breaths after rotation and that you are keeping a straight posture throughout.

Do this 5 times clockwise, then 5 times anti-clockwise to relax and stretch tense neck muscles.

Back twists

Sit up straight place your hands either on your side or at the back of your head, with your elbow bent.

Twist to the left as far as you can comfortably, then do the same motion to the right.

Keep switching from side to side, and always move slowly and smoothly – don’t force yourself to twist further than is comfortable.

Make sure that your chair is set at an angle and adjusted to allow for your back to be straight before doing this exercise.

Punch the air

Punching the air above your head with both arms for intense 30-second bursts is a great way of releasing stress and getting your heart beating faster.

Repeat in front of you and to the sides and finish with 30 seconds overhead again.

Get your steps in!

Exercising at your desk is good, but you shouldn’t be relying on getting your stretches in by sitting down.

Make sure to get up and walk around to do the following:

  • Get a glass of water
  • Get some fresh air whilst having lunch
  • Stand up when taking calls – use a headset if you have one
  • If you need to take a break from your screen

What else can you do?

Stretching and going for a walk is highly beneficial, but you should also bare in mind how your work space and the way you sit impacts your body.

From poor body posture to the placement of your laptop/computer, you need to make sure you are setting your work station that will benefit your health.