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Remote Work Fitness: Transform Your Home Office Into a Health Hub
2 min read 6 days ago
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.
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