Many people are still working from home, and if not, in general we are spending more time at home. Today’s tip for Fartlek Friday is about ways you can stay mobile while working from home. You can use these tips any time you are on a computer or even relaxing, like reading or watching TV!
Stay Mobile While You Work From Home
The idea is to not just sit in one position (seated in a chair) all day long. Work on mobility by getting into different positions. This will help you feel better for your runs and workouts. When you’re in these positions, move around a bit. Let me give you some examples.
Kneel at your desk
This is a great way to stretch out your hips! Either kneel on both knees, one knee (with the other in front), or even try putting you back foot up on a chair. Add a little lunging motion for an extra stretch.
Lay prone on the floor
This is basically laying your stomach, and if you want you can prop something under your stomach for a little extra support. It’s a great way to stretch out your back! Try pulling your foot up to your glute for a little quad stretch.
Sit on the floor
By sitting on the floor you are going to force yourself info different positions. Try sitting against a couch or a wall and putting your legs out straight in front of you to work on strengthening your back and stretching your hamstrings. You can put a pillow on your lap and put your laptop on there. If you have a hard time sitting like this, use something to sit on like a small pillow.
If you have a low coffee table or bench you can put your laptop on there and try sitting cross legged or in a low squat for a few minutes. You may not be able to stay in these positions for as long, but moving in and out of these different positions is great for the hips and back.
Bonus: Try other exercises while on calls
If you are in meetings or on calls with your camera off, wear some wireless headphones so you can move a little bit away from your computer. Use the time to do some mobility work, stretching, or yoga poses. Your body will appreciate it and you will be more energized to continue with your work day!
Remember, this doesn’t apply to just working from home! Try to incorporate these ideas to anything you are doing at home so you will feel better for your next run.
You may also like:
Use Garmin’s LiveTrack Feature to Stay Safe on the Run
Try Taking Real Food On The Run
Use Your Core Work As a Warm-Up For Your Run
Do you sit at your desk all day when you work, or do you try to move around?
What’s your favorite way to sneak mobility work into your day?
I’m linking up with My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida for Fit Five Friday!
I try to alternate between sitting and standing as much as possible while working at my computer. I use to walk around a lot during conference calls but I find more and more of my calls these days are on Zoom which limits my options.
Thanks for linking up 🙂
I used to have a standing desk in my office which was really helpful! But now in my new space it doesn’t fit. Its touch to move around when you need ton have your camera on!
Even though I’m in the office, I haven’t been as busy as I’m accustomed to! I need to figure out some stretches I can do at work. I do get up and walk around the large building, which definitely helps.
My go-tos are always hip stretches. When I’m sitting I’ll cross one ankle over my knee and lean forward. Or I’ll just stand up and go into a lunge. Even just a few seconds on movement seems to help!
Lots of great ideas here, Lisa! I have a few blog posts featuring similar ideas on how to “work out” while at work LOL I’m not working at home (other than my 2-week quarantine gig back in November), but I’m seldom ever sitting for extended periods of time at the office (by choice). My legs and my back appreciate some movement and blood flow 😉
Sometimes I get wrapped up in work and completely forget to move for hours. My body gets very angry when that happens! I try to remember to get up at least once an hour when I’m not too busy.
I keep trying to get my husband to take movement breaks or change positions during the day. His back is bothering him but he won’t listen to me!
Oh that’s tough! It can be hard to step away when you’re busy. But I find regular breaks really helps me to focus better throughout the day.
Thanks for the tips. I do online training so I have to sit at my desk all day connected with a headset. UGH!
But I make sure that at lunch I go for a run or walk and after work a LONG walk…no matter what!!
Walks at lunch and after work are great! I have the bad habit of always working through lunch. Maybe when my life isn’t so crazy anymore I will actually start taking lunch breaks.
Yep, I was jus listening to a podcast where they talked about the evils of sitting! The evils of poor posture in general, and the best advice was to move around as much as possible. These are great tips.
I have terrible posture when I sit at my computer! At least if I stretch throughout the day maybe that will help to counteract it a little bit.
I do sit pretty much all day except when I go to lunch and the bathroom. It is awful! I know I need to be better at it and move more. I have some of those foam squares in my classroom that I’ve been thinking of using to stretch, etc., when the students are not there.
That’s a good idea! I wonder if teachers are moving alot less now because of virtual learning and not being able to get as close to students who are in person.
I never saw the idea of kneeling at the desk! I do stand at my kitchen bar, which I use as a desk, quite a bit. If I tried laying on the floor with my laptop, Luna and Delilah would be all over it. No work would be accomplished.
Haha, yea that probably wouldn’t work for you! I can’t do that when Grayson is around either. When he is around I usually sit on the floor and put my laptop on my ottoman.
Great ideas! I have tried kneeling at my desk but it’s been a while! I also have an exercise ball that I’ve used as a chair, but it was a little too noisy during my Zoom calls, lol!
Oh yea noisy chairs are no good! I have an exercise ball in my office but I don’t usually think to sit on it.
these are great tips Lisa! I wouldn’t have thought of doing any of these actually! I have a sit-stand desk at work but obviously haven’t been there for a while. We just just got the same type of desk at home but admittedly I’ve not been good about standing. This is a great reminder to move MORE and not just sit behind the desk in the same position all day!
Yep, its all about just getting into different positions! I find that if I run in the morning and then sit in one spot all day my body gets so stiff and tight.
I don’t have a laptop (although I do use my iPad a lot), but these are all great suggestions! I still sit way too much!
I think most of us sit too much! I just try to be mindful of it and move around when I can.
These are all great. I’ve been kneeling at my desk for years! I appreciate conference calls vs Zoom so I can walk around. It helps so much. I need to add in some cross-legged sitting. That would feel great!
We use Microsoft Teams and alot of times our cameras are off. So I wear my Aftershokz headphones and can do some stretches and stuff when I’m not talking.
On days when I’m sitting a lot at work I try to get up and walk around. Usually I’m walking back and forth anyways.
Watching Netflix is my downfall. These are great ideas to keep mobile.
It does help to get up and walk around during the work day!