fbpx

Take a glimpse of the
Demand Science culture.

Back to Basics: Easy Exercises You Can Do at Home

 

 

Anyone can start living a healthy lifestyle. One way to do that is by becoming physically active through exercise. There’s no need for intimidating gym equipment or fancy workout plans. All you need is your body and a familiarity with the basics and you’re good to go! This article will share five foundational movements that you can do – even while at home!

 

Toe Taps

Let’s start with one that will get your blood flowing and, at the same time, stretch your muscles. Stand with your feet hip-width apart, your arms to your sides, and your hands in front of your thighs. Breathe out and suck your tummy in. Then bend forward and try to tap your toes with the tips of your fingers with a slight bend on your knees. You will feel a stretch at the back of your legs.

 

Squats

This will strengthen your core and keep you stable by developing your glutes. From the same standing position coming from the toe taps, try to imagine sitting down on a chair. This time, make sure that your knees won’t go past the edge of your toes. A way to check if you’re doing it correctly is to stand facing the wall at about 2-3 inches distance from your toes. Try to squat or sit down. If this is a challenge you can try putting a chair in front of you and holding onto the back rest while you squat down. As another alternative, you can sit down on the chair then stand up again while keeping a good posture.

 

Sit-ups

This motion will help you get off the bed after a long night’s sleep. Lay flat on the floor with your hands to your side and palms down on the floor. You can also try placing your hands by your outer thighs for a modified version. Make sure your lower back is in contact with the floor to avoid tightening on the hip area. Without placing any effort on your neck and shoulders, try to move your hands towards your feet by tightening your core and lifting your upper body straight up. Done correctly, you won’t feel anything on your shoulders or your lower back.

 

Plank

This is one of the most underrated workouts out there! It’s a full body workout in itself! From your neck down to your feet – it requires a lot of core strength and full body coordination. Start by placing your body parallel to the floor with just your hands and toes touching the ground. If you find this is too easy, you can make it more challenging by resting your elbow on the floor and doing an elbow plank. Make sure your body is aligned properly by tightening your chest, opening your shoulder blades, keeping your back flat, bracing your core, squeezing your butt, and maintaining straight legs. Remember not to lock your knees! Done correctly, you will feel tension in your upper chest, upper back, core, and glutes.

 

Push-ups

This might be the most challenging in this list. It will bring a good burn to your chest and your arms. Many make the mistake of putting pressure on the wrist, so they end up having wrist pain or injury! To prevent this from happening, start with the plank position. Then fold your elbows backward as you bring your chest closer to the floor. Keep your back flat the entire time. When your elbows are slightly past your back, push against the floor and move back to your starting position. If you find this challenging, you can start with your knees on the floor and follow the same motions mentioned.

 

Combining all of these movements will give you a full body workout. One way to do that is by doing 5 to 10 repetitions of each exercise and moving on to the next. That counts as one round! Do three to five rounds and you’ve just put in a good workout for the day! After several rounds, you will have done 15 to 50 repetitions of toe taps, squats, sit-ups, planks, and push-ups! No matter how many you do, always listen to your body. After all, the goal here is to get your blood flowing and your endorphines buzzing!

Mix them up by changing the order or even adding in more repetitions or rounds! Just remember to maintain proper form – because the proper form spells the difference between just getting tired and really toning your muscles!

 

These can easily be done anywhere – even in the comfort of your own home! You can even move to your favorite workout music while you’re at it! Adding this to your day can help in your routine and may even make you more productive at work! Do remember to check with your doctor before starting anything new, especially if you have any pre-existing conditions.

Are you looking to maintain a healthy lifestyle while still working from home? Demand Science has opportunities for you – especially for telemarketers and tech professionals! Head to the Careers Page to see if you might be a good fit!

Check out our other blog posts

Key Leadership Evolution at Demand Science Group

New CEO joins to expand Demand Science Group’s service offerings. Founder and CEO transitions to board chair.

READ MORE

Pure Incubation Places on the 2020 Inc. 5000

For the seventh consecutive year, Pure Incubation places on Inc. Magazine’s 42nd annual 5000 list with 842% growth since making the list in 2014.

READ MORE

5 Steps to Improve Your Professional Skills

So how do you try to turn things around when faced with a challenging situation? You step up.

READ MORE

How to Nurture Yourself During a Crisis

Can we still grow on days when we only want to survive? The answer is yes, and here’s how.

READ MORE

Heroes Work Here

These are the true MVPs, the all-time winners, the champs, the legends.

READ MORE

7 Ways to be a Hero from Home

Not all heroes wear capes, and you can be one of them.

READ MORE

5 Creative Ways to Boost Employee Morale While Working From Home

Consider these tips and you’ll be more productive while having fun at the same time!

READ MORE
Video call etiquette

Video Call Etiquette 101

Check which ones you are actually doing and things you should be refraining from.

READ MORE

BBJ Fast 50: Consistency and Growth

Our parent company has been acknowledged as one of the Fast50 Honorees for the 5th time in a row!

READ MORE

Back to Basics: Easy Exercises You Can Do at Home

No need to enroll in a gym or hire a personal trainer. All you need is your body and you’re good to go!

READ MORE

A Letter from Mom

We asked one new Mommy to share with us what it’s like to have a newborn at this time. What she gave was a love letter to her baby.

READ MORE

Tips for Mindful Eating When Working From Home

Being mindful of our actions is something most of us neglect. That’s when poor patterns start to become habits.

READ MORE

Ace that Tech Job Interview with these Pro Tips

Here’s a list of things your recruiter most probably won’t tell but is looking for in hiring someone like you.

READ MORE

5 Reasons Why More Women Should Work in the Tech Industry

In celebration of Women’s Month, we gathered some facts from women, for women, who want to pursue their career in the tech industry.

READ MORE

The Habits of Highly Motivated Employees

Sometimes, we also get uninspired, but the good news is you can turn this all around and rediscover your passion.

READ MORE
Stop Overthinking and Start Living in the Moment

5 Ways to Stop Overthinking and Start Living in the Moment

Whether it’s about your personal or professional life, in most cases, overthinking does more harm than good. Here’s how you can stop it.

READ MORE
Getting started with a new job? Hit it off with your new team!

Getting Started With a New Job? Here’s How to Hit it Off With Your New Team

Navigating through uncharted territories might be terrifying at first but the rewards are great.

READ MORE

Setting Your Goals: Live your Life the Way You Want It

Ready to start working toward a new goal? These tips are all doable and totally within your control.

READ MORE

Melissa Chang Wins Silver in the 16th Annual Stevie Awards for Women in Business

Pure Incubation President and CEO Melissa Chang receives a Silver Stevie® Award for Women in Business.

READ MORE

Promising Stories of Success in Business and at Work

Demand Science employees share stories of their wins in running a business and having a day job at the same time.

READ MORE

Work-Life Balance? Yes, It’s Possible!

We have found that key to this balance lies in maximizing your time and focusing on what really matters.

READ MORE

Pure Incubation Places on 2019 Inc. 5000: The Most Successful Companies in America

Demand Science, a Pure Incubation company, is proud to be part of Inc Magazine’s 41st annual list for the 6th time in a row.

READ MORE

Proud to be Pinoy! 5 Traits that Make Filipinos Standout in the Global Job Market

With a can-do attitude and a positive outlook, Filipinos are well-loved by employers around the world. Here’s why.

READ MORE
Family is What Matters Most.

Family is What Matters Most

As we celebrate Hug Your Kids Day, we asked our employees the kind of activities they love to do with their families.

READ MORE

Pride is Love: Christopher Aquino, on Becoming Who He Is Meant To Be

Since I joined four years ago, Demand Science has fostered an environment where I feel comfortable to share who I am.

READ MORE

Diversity and Inclusion: The Inspiring Story of Erwyn “Mamita” Tomayao

I’m a proud member of the LGBTQ+ community and back then, people don’t have a clear understanding that we are all just the same.

READ MORE

Jomae and Jerrel: Siblings’ Awareness and Acceptance Story

Life may be hard sometimes but know that you always have me by your side to support you.

READ MORE

Here’s Why You Should Play Video Games During Your Breaks

Contrary to popular belief, playing video games actually offer a lot of advantages that adults can definitely benefit from.

READ MORE

STAY FOCUSED! 10 TIPS TO INCREASE PRODUCTIVITY AT WORK

How do you increase your productivity? How do you avoid distractions? Here are some pointers that might help.

READ MORE

6 Sure Ways to Stay Productive at Work

There are distractions that hinder many employees to stay productive at work. Here are some tips to increase your productivity.

READ MORE

Questions Job Seekers Should Ask in a Job Interview

One way to know if you are compatible with the company and the job you’re applying for is to interview them back.

READ MORE

Pure Incubation Wins the BBJ’s Fast50 Award for the 4th Time in a Row

Demand Science, part of Pure Incubation’s umbrella of companies — is thrilled to be part of BBJ’s Fast 50 award for the fourth time in a row.

READ MORE

7 Things to Keep in Mind in Taking Your Next Career Step

Here are some things you need to keep in mind as you look through job openings and ponder on that next big move.

READ MORE

Strength in Numbers

Ever wonder what the advantages of companies are in having multi locations across the country? Let find out!

READ MORE

Pro Tips on Job Interview by the Demand Science HR Heads

Ever wonder how HR’s would answer when it’s their turn to be interviewed? Us too! So, we turn the tables and switch it up!

READ MORE

Success as Defined by the Women of Today

The definition of success varies from one person to another. But with society’s standards and age-old ideals, it is somehow different for women.

READ MORE

Advantages of People Working on Night Shift

There are advantages you can only get from hustling while everyone else is sleeping. Find them out here!

READ MORE

How to Stay Healthy Working on Night Shifts

Working during the night affects your health in many ways. Here are some tips you can follow to keep a healthy lifestyle.

READ MORE

Easy Exercises You Can Do in the Office

You don’t have to be stuck all day at work, sitting, and thinking about all the exercises you should do but choose not to.

READ MORE

#Adulting101: 10 Baby Steps to Help You Save Money this Year

Saving money isn’t as hard as it seems to be. As you start this new year, challenge yourself to be a bit more mindful of your expenses.

READ MORE

10 Great Movies to Inspire You in Your Job Search

If you are a movie-goer, you may want to get inspiration from these movies for your journey in landing that dream job.

READ MORE

Work and Play: Exciting Games To Try with Your Officemates

Be enthusiastic about going to work every day with these fun games you can play!

READ MORE

Take Deliberate Steps To Prioritize Your Own Happiness

Start with simple things that don’t require huge changes. In this article, we have tips for you on how to be happier at work.

READ MORE

Free Apps You Can Use For A More Organized Life

Allow some space for automation as we take advantage of these free apps for a better version of you!

READ MORE

Job Hunting in January

If you’re looking for a job right now, here are a few tips to get you started and ahead of the game.

READ MORE

Pure Incubation Once Again Vaults onto the Inc. 5000 List for the Fifth Year in a Row

Pure Incubation places on the Inc. Magazine’s 40th annual list for the fifth time in a row with 192% growth over the last four years

READ MORE

Pure Incubation Named One of the Best Places to Work by the Boston Business Journal

Pure Incubation achieves recognition as one of the best companies to work for in Massachusetts.

READ MORE

Pure Incubation Named One of the 50 Fastest Growing Companies in Massachusetts

Pure Incubation places on The Boston Business Journal Fast 50 List for the third year in a row.

READ MORE

Three Reasons Why I Took The Leap

As of this writing, Demand Science, which I co-founded four years ago…

READ MORE

Why Aileen Left Her 10-Year Relationship

Karl, one of my very close and trusted friends work for Demand Science in Makati…

READ MORE

Gio Takes The Biggest Leap of His Life

I say this all the time and I will say it again, when I took the leap to join DST…

READ MORE

Thank you for your message.

We’ll respond as soon as possible.

 Follow us on social media.