Digitalization has provided great convenience in human life and will continue to provide benefits in terms of both human life and the development of sectors in the coming days. Digitization has also had many effects on business life. The most prominent of these was undoubtedly the introduction of the concept of working from home into our lives. Just 5 years ago, working from home was a not very common and newly heard concept. However, today, the majority of companies adopt the flexible working system and prefer to work in offices with very few staff on certain days of the week or to work completely remotely. In short, wherever you have your computer, tablet or smart phone is now an office! Of course, switching to a home office working system was inevitable in an age where technology was developing rapidly, but the pandemic accelerated this process even more.
While you had the opportunity to move while you were working in the office, on the way to work or on the way back from work, starting home office work brought inactivity. While working from home has many advantages, restricted movement is not one of them.
Exercising to Start the Day
A good start to the day can affect the course of the whole day. Going to the computer as soon as you wake up will both decrease the efficiency of the day and cause you to become more prone to mistakes because you start working when you are not ready for work yet.
When you wake up in the morning, starting the day with stretching movements will make you feel vigorous. Stretching movements balance your blood circulation. Especially if you feel stressed, you can reduce your physical tension and contractions with a few simple stretches.
For example; You can stretch your inner thighs by sitting on the floor and pressing the soles of your feet together and pressing down on your knees with your hands. Stretching your legs will be a useful exercise when you sit at a desk for long hours during the day.
Likewise, one of the pains caused by working at a desk is back pain. To stretch your back; Bend your body forward by getting down on your knees and place your hands on the floor. Take care to reach the farthest point you can reach with your arm. Do not push yourself too hard while doing this move. By doing the same exercise regularly over time, you can reach a farther point.
Meditating in the morning is also one of the best ways to relax both mentally and physically. You can start the day with a much more positive and high awareness with a 10-15 minute meditation after your stretching movements.
Create Exercise Routines During the Day
It is common to lose track of time while working at a desk and concentrating on an important task. Staying fixed for a long time or even sitting in the wrong way causes pain especially in the neck and back area. For this reason, we recommend that you take small exercise breaks every hour.
You can practice these exercises during the day:
Neck exercise: Turn your head forward, backward and side to side with gentle movements. This little exercise will help relax your neck muscles that have been inactive for a long time.
Shoulder and back exercise: Move your shoulders back and forth in small circles. Then place your hands on your waist and bring your shoulder blades closer together. You can feel relief even when you do this for the first time.
Leg exercise: We also have a small but effective exercise suggestion for your legs that have been inactive for a long time. You can move your ankles in a circular manner without getting up from your seat. In this way, it will be possible to feel relief in your feet and lower legs. We also recommend that you adjust the height of your seat according to your leg length.
End Your Shift with Meditation
One of the biggest disadvantages of working in a home office is the adaptation problem in the transition from work life to home life. After working at a desk during the day, you can meditate to relieve the tiredness of the day and ease the transition to your home life. Meditation will help you balance and reduce the stress you experience throughout the day, and will provide a transition to a quality life with new exercises.
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