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Lunch Break Calisthenics

When you’re working from home, it’s easy lose track of time and spend the whole of your 9-5 glued to your seat. Many studies show that being sedentary for hours on end is not only bad for productivity, but also less ideal for our health. Work-related musculoskeletal disorders impact our muscles, tendons and nerves and can often be preventable by ensuring we take a break and move.

It’s important to take regular breaks when working from home. Getting up and walking around is the best exercise you can get to provide a break from sitting but is not exactly practical with the current rains that many parts of Australia are experiencing. Ultimately, we have one body to look after in our lifetime, and we need to make the decision to prioritise looking after it. At Rehab Management, our Exercise Physiologist’s would recommend that even if you only stop to do one exercise which will take less than 2 minutes, it will still make a difference and your body will thank you later. Here are some simple exercises you can do from your desk.

Exercises you can do at your desk

Tricep dips

Muscle groups worked: triceps and chest

Using your chair (just make sure it’s a solid chair – without wheels – on a non-slip surface! A couch or secure table may be another option if you don’t have a secure chair), put your palms flat on the chair, keep your heels on the ground with your legs straight out in front of you. Lower yourself till your upper arms are almost parallel to the ground, then return to the starting position and repeat.

Desk/chair push ups

Muscle groups worked: triceps and chest

Place your hands on your desk (similar to triceps dips, ensure the object is secure) with your feet far enough back for your body to be straight, then away you go with your push ups!

Desk/chair plank

Muscle groups worked: triceps and chest

Using the same position as for push ups, hold your body straight this position for 30 seconds


Muscle groups worked: quads, glutes, hamstrings, and core

Again, make sure your chair is not going to roll away from you, then using good posture and with both feet flat on the ground and your arms out in front of you, stand up and sit down in a controlled manner for several repetitions. You could even try single leg pistol squats!


Oblique twists

Muscle groups worked: obliques

Sit towards the edge of your chair and lift your legs off the ground at a ninety-degree angle. Clasp your hands together and contracting your abs, twist slowly from your torso to your right. Pause to hold the position and then twist your back to the centre position and then over to the left side. Repeat for the desired number of reps.

Mental health exercise

Taking breaks and moving our bodies is not just good for our physical health, but also for our mental health. Movement and exercise release good endorphins that give us an often much-needed mental lift.

Stretch it out

Stretching is just as important as exercise. We’ve previously shared some stretches you can do at your desk here [Link – https://www.rehabmanagement.com.au/stretches-you-can-do-at-your-desk/]. It includes exercises for the arms, upper arms, back and neck and can help to release stress that naturally builds up from sitting at a desk at home.

How can we help

Our Corporate Health Services can help employers ensure a safe and healthy work environment for their employees who are working at home.

Contact us today to find out how we can help you.

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