Exercise plan for the home office
Goal:
- Healthy and fit working in the home office
- Prevention of back pain and other complaints
- Improving general fitness
Duration:
- 5 working days per week
- From 9:00 a.m. to 5:00 p.m
- Breaks every 30 minutes for about 5-10 minutes
Exercises:
In the morning:
- 5 minutes: Dynamic stretching
- 5 minutes: Strength training
Midday:
- 5 minutes: Endurance training
- 5 minutes: Relaxation
At evening:
- 5 minutes: Mobilization
- 5 minutes: coordination
Exercises in detail:
In the morning
Dynamic stretching
-
Goal:
- Improve mobility
- Preparing the body for work
-
Exercises:
- Circling the arms: Stand upright and let your arms hang loosely at your sides. Then circle your arms alternately forward and back.
- Upper body rotations: Stand upright and let your arms hang loosely at your sides. Then slowly turn your upper body to the right and left.
- Bend forward and stretch: Stand upright and let your arms hang loosely at your sides. Then slowly bend forward until your hands touch the floor. Then straighten up again.
Strength training
-
Goal:
- Strengthening of the most important muscle groups
- Prevention of back pain
-
Exercises:
- Planks: Lie on your stomach and support yourself on your forearms and the tips of your toes. Hold this position for 30 seconds.
- Pushups: Lie on your stomach and support yourself on your forearms and the tips of your toes. Then extend your arms and lift your upper body off the floor. Then lower your upper body again and repeat the movement.
- Crunches: Lie on your back and put your hands behind your head. Then lift your upper body until your shoulders are off the floor. Then lower your upper body again and repeat the movement.
Midday
Endurance training
-
Goal:
- Improving general fitness
- Prevention of obesity
-
Exercises:
- Jump rope: Jump up and down with a rope.
- Jumping Jacks: Stand upright and jump your legs apart and back together (jumping jacks).
- Burpees: Start in the standing position. Squat down, lie on the floor, jump your legs back and into the push-up position. Then jump your legs forward again, into a squat and into a standing position.
Relaxation
-
Goal:
- Reducing stress
- Improving concentration
-
Exercises:
- Deep breathing: Breathe in slowly and deeply through your nose and out through your mouth.
- Progressive Muscle Relaxation: Tense and relax individual muscle groups one after the other.
At evening
Mobilization
-
Goal:
- Improve mobility
- Prevention of tension
-
Exercises:
- Stretching the back of the leg: Stand upright and lean your upper body forward. Grab the tips of your toes with your hands and pull them towards you.
- Stretching the shoulders: Stand tall and raise your right arm above your head. Take your left arm and wrap it around your right forearm. Then slowly pull your right arm down.
- Upper body rotations: Stand upright and let your arms hang loosely at your sides. Then slowly turn your upper body to the right and left.
coordination
-
Goal:
- Improving balance
- Prevention of falls
-
Exercises:
- Standing scale: Stand upright and lift one leg. Hold this position for 30 seconds.
- Single leg squat: Stand upright and lift one leg. Then bend the other leg into a squat. Then lower the leg again and repeat the movement.
- Jumping jack: Jump into the air while bringing your legs together. Then land back in the standing position.
Customization options
- This training plan is only a recommendation. You can adapt it to your individual needs and goals.
- If you are a beginner, you should initially perform the exercises at low intensity and gradually increase the duration.
- If you are already physically active, you can perform the exercises at a higher intensity or add additional exercises.
If you want to do even more for your fitness, you can also integrate our other home office products into your everyday life.
This is how you can integrate our products into your everyday home office:
- Walking band : The walking band is a good way to get some exercise while working. You can simply place it under your desk and take a few steps while you work.
- Desk bike : The Deskbike is a desk bike that you can pedal while you work. It's a good way to move your legs and stimulate your blood circulation.
- Mini exercise bike : The mini exercise bike is a good way to train your arms and shoulders. You can simply place it under your desk and do some exercises while you work.
- Inversion bench : The inversion bench is a great way to relax and stretch your back. You can simply place it under your desk and spend a few minutes in the upside down position while you work.
- Desk with adjustable height : A height-adjustable desk is one of the best ways to improve your health and fitness while working from home. It allows you to adjust your working position and thus avoid back pain and other complaints. You can also use the height-adjustable desk to work while standing. This is a good way to strengthen your back muscles and avoid tension.
The height-adjustable desk is a perfect complement to our other home office products. For example, you can use it to train on the walking band or desk bike while working. This way you can move while you work and improve your fitness.
You can also use the height-adjustable desk to work while standing. This is a good way to strengthen your back muscles and avoid tension.
Want a home office gym that suits you? Then take our test now and find out which equipment and exercises are perfect for you. 
We hope you enjoyed this blog post. If you have any further questions or feedback, please let us know.
Your SportPlus team
Links to the products:
- Walking band: https://sportplus.de/collections/walkingbander/products/walkingband-bis-6-km-h-mit-app-steuer
- Desk bike: https://sportplus.de/products/deskbike-schreibtischfahrrad
- Mini exercise bike: https://sportplus.de/products/mini-heimtrainer-sp-ht-0001
- Inversion bench: https://sportplus.de/collections/inversionsbank/products/inversionsbank-mit-5-fachem-inversionswinkel-modell-2023
- Desk with adjustable height: https://sportplus.de/collections/active-office-fit-im-buro/products/hoehenversteller-tisch-mit-3-fach-teleskop
