Incorporating Movement
Gail Marion Ayotte MSEd, ATC, LAT, CKTP
For many of us, remote working started about a month ago. If you have never worked from home before, chances are you are still struggling to find a routine. The health benefits of exercise are both physical (building your immune system) and mental (relieving stress). Since your day-to-day work life has been interrupted it is even more important to continue exercising.
Working from home creates many challenges. Little to no human interaction, the ability to switch off when the workday is over, and lack of structure in your day can lead to lapses in self-discipline. For example, not eating at designated times and difficulty maintaining a regular schedule of workouts can cause your mental health to suffer as well.
With the added stress of the coronavirus pandemic - feelings of anxiety may increase, especially if you are new to remote work. Look at this shift as an opportunity. It is the perfect time to take advantage of his change in your “normal” routine and add components to your day that will be good for your health and well-being.
Tips for working from home:
· Maintain a Routine - Routine helps you feel grounded, creates purpose, and structure. Routine also frees up your brain to cope with any uncertainties. It is easy to create structure to your day. Set your alarm for the same time and when your alarm goes off, start your day just like you would if you were going into the office.
· Designate a Workspace - Whether it's a room, a desk, or part of the dining room table - having a designated workspace is key. To maximize productivity in your workspace, create a setup that mimics your office. Think about lighting, computer/printer set-up, your chair/desk, office supplies, and files. As you approach the end of your day designate a starting point for the next work day. That way you can “leave the office behind” and return to your personal life.
· Be Realistic – There will be days when you are extremely productive and days when making a cup of coffee and checking email seems impossible. On the more challenging days, try not to get overwhelmed. Set realistic expectations for yourself – especially if you are new to remote working. Create some measure of accountability for your workday. Sometimes it helps to make a list. This way you know what your day will look like and you do not end up over scheduling or over committing yourself. There is also the added satisfaction of crossing items off as you complete them!
· Exercise to Stay Sharp - One of the biggest challenges while working from home is inactivity. It is easy to skip exercise when you never leave home. Plus, prioritizing your physical health and wellness is even harder now that SRC is temporarily closed. Thankfully, our trainers, group fitness instructors, and coaches are offering online workouts and classes to keep you healthy and well!
There is so much research that proves the benefit of exercise – physically and mentally. Moving for a just a few minutes increases your blood flow, oxygenates your blood, improves your lung function, and fills your body with mood-enhancing chemicals like serotonin, dopamine, and norepinephrine.
Incorporating into your workday:
Add movement to moments in your day. For example, instead of your morning commute, start your day with a yoga class or a stretch routine. Create a consistent workout routine. If you are used to going to the gym for a group exercise class at 7:00am, then find an alternative. Make a plan to “meet” a friend on-line and take class together. Accountability is key!
When you are on a work call that does not require your laptop or webcam, try standing up and stretching, or walking around. Added bonus: you get a screen break.
Set an alarm to chime every hour and move. Stand up from your desk, stretch, hold a plank, walk a lap or two around your house, or drink a glass of water.
While sitting at your workspace, try to keep your back straight and your core engaged as much as you can. Sitting on an exercise ball, as opposed to a chair, can help you use more muscles and to keep a straighter posture.
Key stretches:
*Important note: When you stretch, try to gently increase the tension on the targeted area and stop when you feel a gentle pull. Do not overdo it. Start slow and gradually increase. With stretching more is not always better. Muscle tension/stretch should be one long and slow movement with a 5-10 second hold at the end range. Depending on your level of flexibility, you can hold the positions for longer (20-30 seconds).
Neck
If you look at a computer screen all day, especially if it's not positioned properly, it can cause neck pain and has been linked to headaches. In addition to proper screen and keyboard placement, you should also move around every now and then to stay flexible and pain free. Neck Roll: Tilt your head forward bringing your chin towards your chest as far as you can (comfortably), then move in a slow and controlled circle motion 3-5 times in each direction.
Shoulders
Posture while sitting at your desk is often compromised. Shoulders tend to round forward and drop, which creates a slouch position and over time back pain. Being aware of your seated posture and opening your chest/shoulders can help alleviate upper back pain. Shoulder Roll: With your arms straight down at your sides raise your shoulder towards your ears in a big shrug motion, then slowly roll your shoulders back and then down. Try to feel your shoulders at their end range in each direction. Pull all the way up, then pinch all the way back, then press all the way down. Do 3-5 repetitions. Then switch directions - pull all the way up, round all the way forward, then scoop down and back to start neutral.
Chest
Seated posture is often marked by forward head and rounded shoulder position which creates tightness in the chest wall. By opening the chest you can improve your posture. Chest Opener: Stand up and with your arms straight down at your side reach behind and join your hands – keeping your shoulders relaxed and your elbows straight. Many of you will feel a stretch in this position, opening up your chest and shoulders. Without bending your elbows, bring your hands up as high as you comfortably can, keep your feet shoulder width apart and bend your torso forward slightly as you bring your arms up. That will stretch your lower back too.
Spine
Spine mobility is often overlooked and plays a huge part in posture. Our spines are made out of individual vertebrae which are meant to move independently as well as together. Spine Rotation: While seated, turn your head and shoulders as 1 unit as far to the left as possible, without moving your hips, hold 10 seconds and return slowly to start position. Perform 5 times, then repeat the stretch to the right 5 times.
Hamstring
Tight hamstrings are one of the main contributors when it comes to back pain and posture issues. Improving hamstring flexibility takes time, but has been shown to improve sleep and posture, and decrease back pain. (for this stretch you will need a yoga strap, a long belt, a scarf, or a heavy resistance band) Hamstring Stretch: Lying on your back with your legs out straight and heels resting on the floor, slowly raise 1 leg (loop your band around your foot), hold both ends of the band. Keeping your knee straight slowly raise the leg assisting with the band – to a point where a gentle stretch is felt. Keep your hips on the floor and your opposite leg extended and relaxed. Hold at the end range for 20-30 seconds and slowly lower back down. Alternate legs and repeat 3 times on each side.