Simple exercise for people who work from home 

Simple exercises for people who work from home, are an exercise guide for you, if you work remotely. That is to say, working from home is not an excuse for not indulging in exercise. Exercise has a lot of benefits for the body and that is why, we have you in mind and have gone ahead to adopt a simple exercise routine just for you.

It’s important to take regular breaks to stretch and move your body. This can help to prevent eye strain, muscle aches, and stiffness. With just a few simple exercises, you can stay healthy, energized, and productive throughout the workday. Let’s take a look at some easy and effective exercises you can do at your desk or chair, without any special equipment.

Simple exercises for people who work from home

Simple exercise for people who work from home

Below are a few simple exercises for people who work from home.

Desk chair twists:

This exercise helps to stretch the spine and improve mobility. It’s a simple and effective way to improve your posture and feel more refreshed while working from home. It’s simple to carry out and here’s how:

  • Sit in your chair with your feet flat on the floor and your hands on the armrests.
  • Twist to the right, looking over your right shoulder. Hold for 10 seconds.
  • Return to the starting position.
  • Repeat on the other side.
  • Repeat this exercise 5-10 times.

Benefits of the Desk chair twist exercise include

  • They help to stretch and loosen the spine, which can improve mobility and reduce stiffness. 
  • They help to loosen up the shoulders and neck, which can help to relieve tension and stress. 
  • It Improves blood circulation and boosts energy levels.

Shoulder rolls

Shoulder rolls are a great exercise for anyone who spends a lot of time sitting at a desk or computer. Sit or stand with your arms at your sides and your shoulders relaxed. It’s simple and here’s how:

  •  Raise your shoulders to your ears, and then roll them back and down in a circular motion.
  •  Do 10-15 repetitions.
  • Switch directions and repeat.

 The benefits of shoulder rolls are:

  •  They help to loosen up the muscles in the neck, shoulders, and upper back.
  • They can relieve tension, and headaches and reduce stress.
  • They improve posture and increase flexibility in the upper body.
  • They promote circulation and help to improve energy levels.

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Wrist stretches

Wrist stretches are useful for people who use a keyboard or mouse all day. It’s simple and here’s how:

  • Hold your arms out in front of you, palms facing down.
  • Flex your wrists forward and hold for a few seconds.
  • Flex your wrists backward and hold for a few seconds.
  • Repeat this exercise 10-15 times.
  • Switch directions and repeat.

Benefits of wrist stretches include

  • They can help to prevent or reduce carpal tunnel syndrome.
  • They can relieve wrist pain and stiffness.
  • They can increase flexibility and range of motion in the wrists.
  • They can improve blood circulation in the wrists and hands.

Toe raises

You can do this exercise while standing at your desk. Steps to do this exercise include

  •  Stand with your feet hip-width apart and your arms at your sides.
  • Lift your heels off the ground and raise yourself onto your tiptoes.
  •  Lower yourself back down to the starting position.
  • Repeat this exercise 10-15 times.

 Benefits of this exercise:

  • It can improve balance and stability.
  • It can strengthen the calves, ankles, and feet.
  • It can improve posture and gait.
  • It can reduce foot and ankle pain.

Calf raises

Calf exercise is a bit more challenging, but it can have great benefits for the lower body. Follow these steps to get it right.

  •  Stand with your feet hip-width apart, facing a wall.
  • Place your hands on the wall for support.
  • Raise yourself onto your toes, keeping your heels off the ground.
  • Lower yourself back down, slowly and with control.
  • Repeat this exercise 10-15 times.

 The benefits of calf raises include:

  • Strengthening the calves, ankles, and feet.
  • Reducing the risk of ankle injuries.
  • Improving stability and balance.
  • Promoting blood circulation in the lower body.

Hip bridges

Hip bridges are great for strengthening the glutes and core. Here is how to do it.

  •  Lie on your back with your knees bent and your feet flat on the floor.
  •  Raise your hips toward the ceiling, keeping your spine neutral.
  • Squeeze your glutes and core muscles (buttocks, abdomen, and lower back) to hold the position for 10-15 seconds.
  • Lower your hips back down to the starting position.
  • Repeat this exercise 10-15 times.

 The benefits of hip bridges include:

  • Strengthening the glutes, core, and lower back.
  • Improving hip mobility.
  • Reducing lower back pain.
  • Relieving tension in the hip flexors.


Planking is more challenging, but it’s great for strengthening the core and improving posture. Here’s how to go about it.

  • Start on all fours with your shoulders over your wrists and your hips over your knees.
  • Tuck your toes under and raise your knees off the floor, balancing on your toes and forearms.
  • Engage your core and glutes, keeping your spine neutral.
  • Hold this position for 10-15 seconds, then lower your knees back to the ground.
  • Repeat this exercise 5-10 times.

The  benefits of planking include:

  • Strengthening the core, including the abs, and lower back.
  • Improving posture and balance.
  • Reducing lower back pain.
  • Strengthening the shoulders and chest.
  • Increasing body strength.

Leg lifts

Leg lifts can be done while sitting and are simple and effective.

  • Lift your legs off the floor
  • Straighten both and rest on an imaginary stool.
  • Hold still for 10 seconds.
  • Slowly, return your feet to the floor.
  • Repeat 10-15 times.

The benefits of Leg lifts include.

  • Strengthening and toning the core, including the abs, obliques, and lower back.
  •  Improving flexibility and mobility in the hips and spine.
  • Reducing lower back pain.
  • Boosting metabolism and burning calories.
  • Improving balance and stability.

Tricep dips

Tricep dip is a muscle exercise that strengthens your triceps and shoulders. To do a triceps dip, follow these steps:

  • Start in a seated position, with your hands placed shoulder-width apart on the floor behind you.
  • Move your hips forward until your arms are straight, with your body hovering above the floor.
  • Bend your elbows and lower your body until your elbows are at a 90-degree angle.
  • Push back up to the starting position.
  • Repeat 10-15 times.

The benefits of tricep dips

  • Strengthening the triceps, shoulders, and chest.
  • Toning and shaping the arms.
  • Improving upper body strength and endurance.
  • Reducing upper body fat.
  • Improving posture and balance.

Cheek lifts

Cheek lifts is a facial exercise that can give your skin a youthful appearance. It’s a very simple exercise. Here’s how to go about it:

  • Place your index fingers on your cheeks, just below your eyes.
  • Gently lift your cheeks upwards and hold for 5 seconds.
  • Lower your cheeks and repeat the exercise 10-15 times.

The benefits of Cheek lifts include.

  •  Cheek lifts are an effective way to tone and firm the cheek muscles. 
  • They can also help to reduce sagging and puffiness in the cheeks.  
  • Cheek lifts can improve blood circulation and promote lymphatic drainage, which can give your skin a healthy, youthful appearance. 
Simple exercise


It’s probably very difficult to engage in some exercise if you work from home and that is why this blog post, “simple exercises for people who work from home” is here for you.

These exercises would help you keep fit and stay healthy despite your job or the computer and the fun fact is, you do not necessarily have to leave your work zone for this and it takes just a little of your time.

Let me know which of the exercises you are willing to try out and why.

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