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  • Writer's pictureCrucial Rehab Team

COVID -19: How to stay active when working from home (WFH)?

In the last article we discussed about the importance of ergonomic deskwork environment for remote workers. There were also some tips to avoid complications from improper posture. In this article, more exercise guidelines will be introduced.

It’s no secret that exercise increases endorphins, those feel-good chemicals that flood our brains and contribute to a sense of wellbeing. Without it, we can feel anxious and sluggish. Fortunately, ways to ensure daily movement when you work from home abound. And you can tailor routines to your particular needs to keep your body and mind at peak fitness.

There are recent studies proving that people who do moderate to intense exercises have higher capability to combat the Covid-19 virus and are least likely to be hospitalized, admitted to the ICU and die as a result of their illness.

Researchers suggest that 150 minutes to 300 minutes a week of moderate intensity of physical activity or 75 minutes to 150 minutes a week of high intensity aerobic physical activity are effective to help your body combat a variety of diseases, including Covid-19. In fact, walking 30 minutes a day, 5 days a week is enough to boost the body’s immune system.

Here are some exercises that you may do in between your working time and is convenient to do anywhere.

1. Sit to stand

2. Marching

3. Side lunges

4. Side kick

5. Push up on the desk/wall

6. Arm circle

7. Standing toe touch


1. Cardoso AM. The persistence of acute respiratory infections as a Public Health problem. Cad Saúde Pública. 2010;26(7):1270–1271.

2. Liu J, Li S, Liu J, et al. Longitudinal characteristics of lymphocyte responses and cytokine profiles in the peripheral blood of SARS-CoV-2 infected patients. EBioMedicine. 2020;55:102763. doi: 10.1016/j.ebiom.2020.102763.

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