Dossier: Exercise videos

Getting active together

Even short training sessions can make the difference. In our video we show you specific mobility exercises for your ankles, hips, thoracic spine and shoulder blades. These short exercises will help you stay healthy when working from home.

Text: Martina Stucki; videos and photos: Sebastian Doerk

The COVID-19 pandemic, working from home and reduced social interaction are just some of the factors that have a negative impact on our physical activity. A lack of exercise often causes sore muscles, back pain and weight gain. However, in the long term it also increases the risk of cardiovascular disease, type 2 diabetes, osteoporosis and certain types of cancer. That’s why it is so important to incorporate exercise into our daily routine.

Mobility exercises at home

The Federal Office of Public Health recommends that adults do at least 2 ½ hours of exercise a week in the form of everyday activities or medium-intensity sports. Alternatively this recommendation can be achieved by doing 1 ¼ hours of high-intensity sport or a combination of both. It is important to find a schedule that suits you. 

Beginner schedule:

Monday: Mobility exercises, 15 minutes
Tuesday: Walk, 30 minutes
Wednesday: Strength exercises, 15 minutes
Thursday: Walk, 30 minutes
Friday: Stretching, 15 minutes
Saturday: Walk, 45 minutes
Sunday: Rest day

Advanced schedule:

Monday: Mobility exercises, 15 minutes
Tuesday: Running, 30 minutes
Wednesday: Strength exercises, 30 minutes
Thursday: HIIT, 15 minutes
Friday: Stretching, 15 minutes
Saturday: Walk, 45 minutes
Sunday: Rest day

The video by trainer Martina Stucki helps you mobilise your shoulders, hips, thoracic spine and ankles. It only takes six minutes and can easily be incorporated into your daily routine.

Exercising at work

It only takes small steps to start exercising more. Why not schedule several short sessions in your diary? Working out doesn’t always need to make you sweat. Doing a few exercises regularly while standing at your desk can help you stay healthy even when you’re working from home. Here are a few examples:

Symptoms of lack of exercise

Tiredness and lack of energy: A lack of exercise also takes its toll on our mind and increases the risk of depression

Back and joint pain: Shortened muscles and tension lead to poor posture

Weight gain: Lack of exercise slows the metabolism, which can lead to weight gain and circulatory problems

Bone and muscle loss: Lack of exercise reduces bone density and muscle mass

Cardiovascular diseases: Too little exercise increases the risk of high blood pressure, stroke and thrombosis

Breast and bowel cancer: These types of cancer are proven to be strongly linked to a lack of exercise