Work From Home Exercises To Stay Fit And Healthy

Working from home making you all lethargic? Check out these easy-to-do at home exercises like squats, planks, Pilates and yoga. Some of these you can do even right from your chair!

By Monali Bordoloi  • 9 min read

Work From Home Exercises To Stay Fit And Healthy
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F Kennedy, former President of the United States

Struggling to keep yourself fit and active as you are working from home? You are not alone. As COVID-19 has disrupted our daily life and among other things, going to gyms and parks have also been prohibited. Many of us have failed to meet our daily fitness goals. While working from home has become the ‘new normal’ for many parents, juggling office work, household chores, cooking and spending time with children is no mean task either. Most of us have had to let go of our daily dose of exercise due to lack of time and the inability to go outdoors. Work from home also means sitting in front of the computer for long hours to get work done - sometimes you even forget to take breaks!

However, this may lead to many health issues in the long run. Studies state that even 15 minutes of daily exercise is enough to keep you fit. But many parents would ask, how to take out even that 15 minutes from our packed daily schedule? We tell you how. Motivate yourself and just do it!

Here are some tips to help you stick to your work-from-home friendly exercise routine

1. Set a fixed time for exercise and stick to it

2. Keep your exercise mat handy next to your workstation

3. Wear your gym clothes and get into the mood

4. Mark out an ‘exercise place’ somewhere in your home

5. Motivate your spouse and children to join you, so that it also becomes the family bonding time

Who said you need a treadmill or bench press to be fit? There are several exercises that can be easily done right from your home. You may not have a ripped body like the movie stars, but these simple exercises are good enough to keep you fit and healthy. Here are a few different types of yogasanas or exercises that can be easily done from the comfort of your home and in little spare time too.

  • Chair Yoga
  • Planks
  • Squats
  • Pilates

Chair yoga

Do you think yoga is only for those who have super flexible bodies and who can bend themselves in all possible angles? Wrong, some yoga poses can be done even if you have limited mobility. Have your heard of chair yoga? Yes, there are yogasanas which can be done from the chair. The perfect break from your work-from-home routine. Isn’t’ it?

This is what Yogi and movement coach, founder of Yogvriksha school of yoga in Chennai, Varsha Venkatesh has to say about exercise when working from home.

“Staying active is a way to boost immunity and for many of us, normal exercise schedules have been disrupted due to the current pandemic.

Fortunately, with a conscious schedule building, it is possible to remain active during these times by using simple props from home like a chair to assist you. Also, if you are someone who is glued to your chair for long hours working from home, this is the best way to get your daily dose of stretches.

Set an alarm on your phone or computer reminding you to take a movement break and you can include these simple stretches from your chair to feel fresh, stay active and break the monotony of working from home.”

She has also demonstrated a few easy-to-do Chair yoga poses which you can easily do at home.

Work From Home Exercises To Stay Fit And Healthy
Work From Home Exercises To Stay Fit And Healthy
Work From Home Exercises To Stay Fit And Healthy
Work From Home Exercises To Stay Fit And Healthy
Work From Home Exercises To Stay Fit And Healthy

So, you no longer can give excuses like you have balance issue or your body is stiff. With this innovative Chair yoga poses you can still achieve some goals in your fitness journey!

Some of the benefits of Chair yoga are:

Apart from improving your flexibility and strength, doing Chair yoga for some time would reduce your stress level and you will feel energised. It is also beneficial in case you have pain in your upper body. A round of Chair Yoga during your work-from-home days would result in better sleep. Give it a try!


Planks are abdomen and core exercises, adding planks to your exercise routine would help you build strength in your abdomen and core muscles. Planks come under body weight exercises and gaining in popularity as one of the must-do work outs while you are working from home.

We are sure you will be inspired to try out some of the stretches after watching this awesome video by actor and fitness enthusiast Shilpa Shetty Kundra. Get into exercise mood!


Sitting for a long time, either to do your office work or to be with your child for her online classes, takes a toll on your lower body. So, strength training exercises like squats help to tone both your upper and lower body muscles. Doing squats regularly would boost your agility and also decreases the risk of injury.


Pilates is a combination of exercises and breathing techniques which focuses to improve your physical strength and flexibility. Pilates is also recommended for better postures. It aims to build stronger and sculpted muscles. Pilates can be done with equipment in a Pilates studio or simply with an exercise mat from home. Due to the ongoing pandemic situation, Pilates could be the answer to your fitness worries.

In an earlier interview with ParentCircle, certified Pilates trainer, Yasmin Karachiwala says,

“Pilates works extremely well for those women who are looking to tone their bodies after the birth of their child. And the best part is you don’t need any equipment to do these exercises. Also, they can be done easily in the comfort of your home. You just need a decent space to exercise.”

Some of the benefits of Pilates are that it is a non-aggressive form of exercise and anyone can start doing it whatever their fitness level is. Pilates is also recommended as it is a combination between strength training and stretching. Pilates also strengthens your posture and work on the whole-body muscles.

With little bit of self-motivation and planning, you can easily weave some time for exercise into your busy schedule. Since we are staying indoors to avoid the spread of the Coronavirus, it is important that we parents keep ourselves fit and active with these work from home-friendly exercises. Moderate amount of exercise is good for overall well-being of the whole family, and so encourage your children to be active, even during stay at home days.

Also read: Exercise For A Healthy Mind!

About the writer:

Written by Team ParentCircle on 13 July 2020.

Join our Circles to share, discuss and learn from fellow parents and experts!

Looking for expert tips and interesting articles on parenting? Subscribe now to our magazine. Connect with us on Facebook | Twitter | Instagram | YouTube