Working from home presents its own set of challenges, and our Toronto physiotherapists and sports medicine specialists regularly field questions about how to make it a safe and healthy environment.

One thing doesn’t change when switching from office to home – the stationary nature of the work. It’s a proven fact: sitting for too long is bad for your musculoskeletal system, and bad for your general health in many ways.

When options for going out are limited, and home is also where you work, it’s still easy to stay active. You’ll want to work on toning and stretching your whole body at regular intervals. It’s recommended that you move for at least one minute after 30 minutes of sitting. Your Toronto chiropractor or physiotherapist can give you customized exercise advice based on your condition.

Here are five great exercises for keeping you in shape as you get the job done from the couch.


Lunges work your lower body. They can be performed in different directions. One leg is forward, with the foot flat on the ground, and the other leg is bent, positioned behind the body. For a side or lateral lunge, feet are placed widely apart. One knee is bent as you lean to that side, keeping your upper body slightly forward. Both feet are kept flat on the floor. A twist can also be added to a side lunge.

Tricep Dips

Work on upper body strength, targeting the back of the arms or the triceps. Sitting on the edge of a stable, flat surface, place hands to either side a shoulder-width apart, with your palms flat. Lower hips off the edge of the chair as you bend your elbows. Squeeze to return to a seated position.

Wall Push-Ups

Standing a few steps away from a stable wall, lean towards the wall and place your hands flat against it at a shoulder’s width apart. Keep your abs tight and your body straight as you lower yourself down towards the wall. Push back out until your arms are straight, but avoid locking elbows.

Pretend Jump Rope

Even if you live in an apartment, you can do a low impact version of pretending to jump rope. Jump with both feet, and then alternate one to the other to mix it up. The intensity increases with your speed, and you can add the arm movements too.


Burpees get your whole body moving, and work all the major muscle groups. You'll begin by standing, and then lowering to a squat. Squatting on the ground, leaning forward and resting slightly on your hands. Now, push back with your feet until you're in a plank position. Hold it for 10-30 seconds. Next up is a push up, and when you're done that, jump forward with your feet to a squat again and then jump up with your arms raised in the air.

Staying active is always important. If you need any advice on exercise routines, or would like to work out an exercise regimen tailored to your physical condition and lifestyle, don’t hesitate to contact one of our Toronto physiotherapy clinics today.