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Remote Work Fitness: Transform Your Home Office Into a Health Hub

Manish Saini
2 min read6 days ago

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As a senior SDET working remotely with global teams, I’ve learned that maintaining physical health requires deliberate effort. Here’s my data-driven approach to staying physically active while working from home.

Photo by TheStandingDesk on Unsplash

Schedule Regular Movement Blocks

Structure your day with dedicated movement time:

Morning Routine (Pre-Work)

  • 15 minutes of stretching exercises
  • 10 minutes of bodyweight exercises (push-ups, squats, planks)
  • A short walk around your neighborhood

Work Break Activities

  • 5-minute break every hour for basic exercises
  • 30 squats during code compilation
  • Walking during audio-only meetings
  • Stretching during screen breaks

Lunch Break Workout

  • 30-minute dedicated exercise session
  • Options: High-Intensity Interval Training (HIIT), resistance training, or brisk walk
  • Focus on exercises that counter sitting posture

Optimize Your Workspace for Movement

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Manish Saini
Manish Saini

Written by Manish Saini

Enabling Productivity in Testing | Consultant | SDET | Python | API Testing | Continuous Testing | Performance Testing | Framework Design

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