The Working From Home (WFH) Movement Challenge
By Torema Thompson
Click here to download the challenge infographic.
Scroll down this page to read the full details and to view the challenge tutorials.
Evaluation of Need
We are living in a time where more people than ever are working from home.
Whilst this has brought with it many benefits, it has also inadvertently brought with it its own disadvantages.
A survey conducted by The Institute for Employment Studies (UK), at the beginning of the UK’s first national lockdown in 2020, reveals that one of the disadvantages many are facing with working from home is an increase in musculoskeletal aches and pains such as in the neck (58%), shoulders (56%), back (55%), hips (48%) and knees (49%).
It is safe to say that the increase in sitting hunched over a laptop or computer for prolonged periods of time has a huge part to play in these statistics. For many, the commute to and from their place of work formed a huge part of their daily activity. With that removed, many are worried that they are taking less exercise and rightly so.
The guidelines for physical activity in the UK suggest that adults aged 19 to 64 years old should do at least 150 minutes of moderate-intensity (or 75 minutes vigorous-intensity) exercise each week.
Sitting or lying down for long periods of time can lead to poor posture and weak muscles, which can of course lead to fatigue, aches, and pains. In addition to these, a lack of physical activity can also reduce a person’s cardiovascular health and mental health.
Challenge Overview
The aim of the WFH Movement Challenge is to encourage and empower those working from home to move closer towards the recommended physical activity guidelines, hopefully leaving behind unwanted aches, pains, and any risks associated with poor cardiovascular health.
By taking part in the WFH Movement Challenge, individuals will be taking part in 8 “movement breaks” throughout their working day.
If a participant completes all the set movement breaks (at the target amount), they will have completed roughly 30 minutes of moderate-intensity exercise in one day. If they repeat the challenge for 5 days, they will have completed 150 minutes of moderate-intensity exercise i.e., they will have achieved the recommended weekly target.
Preparation
In order to prepare for your movement breaks, the following is suggested:
Set your alarm to go off 8 times throughout your working day. If you have an 8-hour working day, then setting your alarm for every hour will work well.
Wear comfortable, flexible or workout clothing for your working day. I understand that some people may still like to dress smartly even whilst working from home as this helps them to get into a working mind frame; however, wearing exercise clothing will limit potential excuses as to why you cannot complete your movement breaks when your alarm goes off. (If you really want to dress up, you can always change your clothes once your working day finishes!)
The 8 Movement Breaks
Each movement break will take you a maximum of 4-minutes to complete. Six of the movement breaks have a target assigned to them; therefore, depending on your current level of fitness, you will begin with one set and work your way up to the target number of 4 sets.
Movement Break 1: My At Home Warm Up Routine
For the first movement break, you will complete my 3-minute at home warm-up routine.
This is a gentle warm-up that will get your muscles warm, your heart rate slightly raised and your blood circulating around your body, ready for your working day ahead.
Tip: Try making your first movement break BEFORE you sit down to work. This way, you will prepare your mind and body to be more active throughout the day.
Movement Break 2: 10 Jumping Jacks [Target: 4 Sets]
You have Jumping Jacks for your second movement break. This is a great cardio exercise and requires pretty much your whole body to work together.
Begin with 10 repetitions and then try to work up to the target of 4 sets (i.e. 4 x 10 = 40 in total).
It should take you about 10-15 seconds to complete 10 jumping jacks, so if you take a 45-50 seconds rest between each set, it should take you just under 4 minutes to complete the target 4 sets.
Movement Break 3: 10 Sit-Ups [Target: 4 Sets]
Third up, you have sit-ups.
Tip: try to touch the floor with your lower back first, as you lower back down to the ground.
Again, you will start with 10 reps (1 set) and then work your way up to the target of 4 sets over time. If you complete this challenge 5 days in a week, you will progress much quicker.
If you enjoy ab work, consider having a go at my Abcentric 20 ab challenge!
Movement Break 4: 8 Press-Ups [Target: 4 Sets]
Next, you have press-ups.
Your target is 4 x 8 reps, but you will start with 8 and work your way up accordingly.
If you can’t do a full press-up, to begin with, you can do half press-ups from your knees instead.
For more tips on how to progress to a full press-up, check out this video.
Movement Break 5: 10 Back Hypers [Target: 4 Sets]
During your 5th movement break, you will do back hypers.
Here you are raising your shoulders and chest off the floor, keeping your legs and hips on the ground.
You are primarily working your lower back in this exercise.
Once again, you have 10 reps in a set, and your target is 4 sets.
Movement Break 6: 10 Glute Bridges [Target: 4 Sets]
Next, it’s double leg glute bridges. This is a great exercise for your glutes (buttocks!) and hamstrings.
Tip: As you get to the high point of the exercise, really squeeze your glutes and pause for a split second before lowing down again. As you lower your bum back down to the floor, make sure your lower back touches the floor first. By doing this, you will keep your glutes engaged throughout the whole movement.
Begin with 1 set of 10 reps and then work up to the target of 4 sets.
It should take you around 20 - 30 seconds to complete 10 repetitions; therefore, if you take a 30-40 seconds rest between each set, it should take you a maximum of 4 minutes to complete the 4 sets.
Movement Break 7: 10 Squats to Calf-Raises [Target: 4 Sets]
During movement break 7 you will do 10 squats to calf raises per set (the aim is 4 sets).
Sink back into your heels as you squat and then engage your core (to help you to balance) as you raise up onto your toes from your squat position to a double leg calf raise with your arms above your head.
The flexibility of your hips, back, knees, and ankles will decide how deep you can squat whilst keeping your heels on the ground.
Movement Break 8: My Upper Body (Morning) Stretch Routine.
For your last “official” movement break of the day, you have my upper body morning stretch routine.
Yes, I named it for the “morning”, but it’s also a great little routine to get out those upper body kinks after a long day’s work in front of the computer!
As an optional extra, you can also try my 12-minute stretch before bed routine. This will really get your muscles nice and relaxed so that you can be just as active the next day!
Modify and Adapt!
The structure and exercises chosen for this challenge have been selected to help you form a new habit and to also target key areas of the body.
You can choose to continue to do this challenge for as long as is beneficial to you, continuing to move towards the 4 target sets (and beyond where you have managed to achieve this).
You can also choose to do your own exercises in your movement breaks, adapting the number of breaks and length of your breaks as best suits you.
The overall aim of this challenge is to get you MOVING MORE and hitting the recommended level of physical activity as a minimum!
I want to know how you get on! Tag me on Instagram and use the official hashtag:
#WFHMovementChallenge.
Record Your Fitness Journey!
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Note: By agreeing to partake in the outlined exercises, you do so at your own risk and hold Torema Thompson harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims. The information provided is of a general nature and is not to be taken as medical or other health advice pertaining to any individual specific health or medical condition. It is advised that you seek medical advice if you are unsure about whether this level of physical activity is suitable for you.