6 Exercises to Do on a Zoom Call

Working from home is the new normal. That conference room...replaced by a zoom room in many cases. It may feel like you’re participating in endless conference calls, often scheduled back to back. Because of this, our bodies are moving even less than before since we don’t even get a chance to walk down the hall. 

Keep your body fit and alert with these simple exercises that won’t be distracting to you or those on the call. 

You can’t exactly do squats when you’re on that video call or be paying attention to rep counts! 

Start with good posture 

Start where you are with this fitstyle fundamental. Sit up tall, roll your shoulders down and back, and activate those abs by pulling your  belly button toward your spine. Starting with good posture prepares your body for movement. Good posture also helps us take deeper, more cleansing breaths. 

Now you’re in the perfect position to do the following exercises. 

While Seated

CALF RAISES

  • Start with legs bent at 90-degrees

  • Raise your heels so that only the ball of your foot is on the floor

  • Lower heel back down, so feet are flat on the floor

  • Alternate from one foot to the other, repeat

  • Challenge yourself: Try raising both heels at the same time

LEG EXTENSIONS

  • Starting with your legs bent at 90 degrees

  • Extend and straighten one leg at a time

  • Bring your foot back down to the 90 degree position

  • Alternate from one leg to the other. 

  • Challenge yourself: Try extending both legs at the same time 

INNER THIGH SQUEEZES

  • Start with your legs bent at 90 degrees

  • Squeeze your inner thighs together for 5 seconds and release

  • Repeat

  • Challenge yourself: Grab a throw pillow and see if you can hold it between your knees for the duration of the call!

While Standing

SIDE LEG LIFTS

  • Start standing up straight behind your chair, or to the side of it, with toes facing forward

  • Put weight on one foot and lift the other leg out to the side, with foot flexed

  • Slowly bring the leg back down to meet the other

  • Repeat on the other side

  • Challenge yourself: Switch sides every time a new speaker talks during the call or there’s a new slide on the screen! 

CROSS BODY LEG SWINGS

  • Start standing up straight behind your chair, or to the side of it, toes facing forward

  • Put weight on one foot and lift the other leg out to the side, with foot flexed

  • On the way down bring foot slightly forward and across the front of your body and squeeze the inner thighs

  • Swing the leg back out to the side and repeat a few times

  • Switch to the other side

  • Challenge yourself: Try pulsing for 3 seconds at the top, and bottom of the leg swing. Don’t forget to challenge the other leg as well. 

BACK LEG LIFTS

  • Start standing with hands on the chair in front of you or one hand to the side of the chair

  • Lift one leg toward the back of the room, toes facing forward, keeping the leg straight

  • Gently bring your leg back down

  • Keep your hips squared and forward

  • Repeat on the other side

  • Challenge yourself: Switch sides every time a new speaker talks during the call or there’s a new slide on the screen! 

The key to these exercises is to do the movements slowly and with control. No one should be able to know that you’re even moving…keeping that focus on the speaker and your body in motion.

Which of these exercises will you try?

**Need some simple reminders during the workweek to keep good posture and move more during the day? Fitstyle Mindful Motivations are text messages that do just that! Learn more>>

work, fitstyleShana Schneiderwork1 Comment