Northwest Arkansas Democrat-Gazette
Master Class
Working at home means you have to impose a healthful rhythm on your day.
For the past two years, I’ve worked exclusively from my home. I have an office in the basement, which allows me to have a dedicated work space that is somewhat separate from the rest of the house.
It’s an arrangement that probably wouldn’t work for everyone, but it’s perfect for me. I’m significantly more productive and efficient with my time, and I’m able to set up my work space just as I like it — to help me perform at my best.
For those who’ve spent their careers in an office, the prospect of working from home can seem irrational — impossible. They may grumble along the way, but many people enjoy their rituals of commuting, interacting with co-workers in person, going to lunch, being able to leave work and head for home. I understand how that routine can be comfortable and necessary, and there are days that I wish I was able to duck my head into someone’s office on the way to the conference room.
I’ve learned how to optimize my home office to make me “feel” connected with others while remaining active, engaged and productive. I’ve got a comfortable desk, chair and two monitors for writing and editing documents on my PC. I’ve got a wrist pad to make typing more comfortable, and my Wi-Fi speed rocks.
I know it’s important to keep my body active. It’s easy to wake up and just plop down at the computer for five hours. Before you know it, you haven’t showered, exercised or eaten … much.
So the first thing I do is spend 20 or 30 minutes on the elliptical machine. It wakes me up by increasing blood flow, and I’m able to catch up on the day’s news. After that, I’ll dress for the day and eat a little breakfast before getting my daughter off to school.
At that point, it’s time to work. I’ll spend the next four hours focused, without much of a break. Around noon, I take a few minutes to stretch my hips, neck and back before preparing a quick lunch. The afternoon brings more work, but I’ll stop for the same stretches around 2 and 4 p.m.
This week’s exercise is one of the stretches from my workday routine. The Half Kneeling Hinge is a great way to keep the hamstrings and hip flexors loose without any equipment, in just a few minutes.
1. Kneel with your left knee on the floor and the right knee up. Both knees should be at 90 degrees. Your posture should be very upright with your arms hanging to your sides.
2. Press your hips back and your arms slightly forward while maintaining your back posture. This will create a stretch in your right hamstring.
3. Hold for a beat, then press the hips forward until you feel a stretch in the left quadriceps. Hold this position for a few seconds.
4. Continue this pattern, moving the upper body in the opposite direction as your hips each time.
5. Perform two or three sets of 10 or 12 repetitions.
For my fellow home workers, this is an easy way to keep your lower back and hips flexible. It’s even the kind of exercise that’s reasonable to perform in an office, although you may want to warn your cube mate before going down on one knee. We don’t want anyone mistaking your stretching for a proposal. Enjoy!