Super easy! How to overcome the barriers to exercise caused by telework

overcoming-barriers-to-exercise-under-telework-covid19 Health

In 2020, a new type of coronavirus that has spread worldwide.

As a result, many office workers in Japan have switched to telework.

However, along with this, many people are suffering from poor physical condition due to lack of exercise.

Even if you don’t feel it, you should be unaware that your work performance has deteriorated, or that you have symptoms such as “Not motivated” or “stiff shoulders”.

Therefore, this time, we will introduce “a super-easy way to eliminate lack of exercise” for the people who are suffering from lack of exercise due to continuous teleworking.

At this moment, even if you are enthusiastic about “I’ll do it!”, That motivation will disappear tomorrow morning.

By reading this article, you will be able to create a mechanism that allows you to continue exercising so that you can continue exercising naturally without forcing yourself.


The article is a bit long, but if you read and understand it, it’s super easy and smooth to get rid of your lack of exercise.

Rather than frustrate and detour, read this article carefully to make sure you’re getting rid of your lack of exercise.
Then you will be able to live lightly both physically and mentally.

OK, let’s take a look now.

Super easy! How to overcome the barriers to exercise caused by telework

First, let’s see what kind of exercise people who have succeeded in solving the lack of exercise are doing.

The following exercises are popular among office workers who are teleworking.

  • Walking / walking
  • Muscle training / stretching
  • Youtube exercise
  • Play with kids
  • running
  • yoga


Walking is one of the highly recommended exercises.

Exercise is not painful, so it’s easy to continue, and it feels good anyway.
It can be done by yourself and can be easily started without purchasing any equipment.

Muscle training / stretching

When you build muscle, hormones that are good for your body are secreted, and there are only physical and mental benefits.

If you can continue to some extent, you will soon be forced to do it.

It is a series of addictive people.

Youtube exercise

In 2020, due to the increase in corona sickness + Youtuber, the number of videos of exercises that can be done at home has increased explosively.

Since it is distributed by trainers who usually work as exercise professionals, it can be effective and reliable.

There is no doubt that you can enjoy exercising.

Play with kids

“Playing with children” has a surprisingly large amount of exercise.

The physical strength of the child is not good.
Also, since I haven’t thought about anything after playing, I will run around with all my strength.

Stretch enough so that you don’t get hurt, and play as much as you want as a child.


Like muscle training, this also tends to be preceded by a painful image at first, but if you get hooked, you will not be able to stop.

It’s quite difficult with the corona virus, but it’s also very fun to run with friends.


You can train your core muscle and it feels good anyway.
Personally, this is a highly recommended exercise.

There are many trainers who distribute the method on Youtube, so you can enjoy it at home.

Please experience the comfort of yoga once.

Must incorporate muscle training

In addition to the above, various exercises can be considered to solve the lack of exercise.

Since each part to move changes, it is effective to incorporate multiple exercises.

However, it is very effective to put muscle training in it.


That’s because muscle training has many great benefits.

When you use muscle, the following hormones are secreted:

  • Growth hormone
  • Testosterone
  • Serotonin
  • Dopamine
  • Noradrenaline
  • Endorphin

This will have a positive effect both physically and mentally.

You will feel positive and motivated to do anything.

It will improve your work performance, give you more room at home, and be kind to your family.

Anyway, muscle training is recommended.

5 simple ways to continue exercising and muscle training for a long time

At first glance, the image of exercise, especially muscle training, tends to be “spicy” and “difficult”, but on the other hand, it is also true that there are many people who are addicted to exercise and muscle training.

As I mentioned earlier, exercise and muscle training have many benefits.

However, it’s hard to exercise, and you’ll soon be frustrated …

Especially muscle training will never last ~ ~ (crying)

Most humans cannot “continue” whatever they do.

However, if you hold down the following points, you will be able to continue without difficulty.


  1. Make it the number one priority and eliminate excuses
  2. Get enough sleep (7 hours or more) and don’t accumulate sleep debt
  3. Do it “every day” and “at a fixed time”
  4. Do not have high goals from the beginning
  5. Exercise for 10 minutes “morning”


Make it the number one priority and eliminate excuses

Humans tend to do things that are high priority for them “at that moment.”

“I’m tired now, so resting is my priority.”
“I can’t because I’m busy with work today.”

Excuse can be created infinitely if you want to.

If you do that, you can’t continue exercising and muscle training.

To prevent this from happening, first set the priority of exercise and muscle training as the first priority.

“First and foremost, finish exercise and muscle training”
“I will do other things in the remaining time”

Having this feeling is very important for continuing the exercise.

You don’t have to worry about “I have to do it!”

Set as “the most important thing”.
It is also effective to write it out on paper and stick it on the wall.

Anyway, when I wake up in the morning, I finish it first.

It’s just that.

Get enough sleep (7 hours or more) and don’t accumulate sleep debt

If you’re sleep deprived, you’ll be spoiled for yourself.
Moreover, if sleep deprivation overlaps when you wake up in the morning, you cannot make a normal judgment.
Be sure to create your own reason and skip it.

It is “For sure”.

This is by no means saying that your will is weak.
Humans are made that way.

When you’re sleep deprived, your brain can’t make normal decisions and your reason is reduced.
Therefore, humans are very likely to be frustrated if they try to continue something in a state of lack of sleep.

If you’ve been shaving off your sleep just because you’re busy with work, you probably haven’t been able to keep things going.

For such people, we recommend that you get a good night’s sleep (preferably 7 hours or more every day).

Do it “Every day” and “At a Fixed time”

Doing it every day is a very important point.

From time to time, some people suggest a loose goal, “start one day a week,” but I think that’s a big mistake.

The points to continue for a long time is that your body starts to move freely without thinking about anything.

To do this, you need to act every day and let your body remember it when it’s time to “exercise.”

In a sense, the point is to “structure your mind and body” and not give yourself room to think (sweeten).

It’s very important, so I’ll say it again.

Be sure to exercise every day.

“Morning” exercise

There are two reasons for this.

  1. Doing your top priorities at the very beginning of the day will make you feel better for the rest of the day
  2. You feel good to exercise in the morning

Doing your top priorities at the very beginning of the day will make you feel better for the rest of the day

The more I put off what I decided to do, the more depressed I feel, “Oh, I have to do it …”.

Also, even if you try to exercise after getting tired of work, housework, or childcare, you will have an excuse and you will be uncomfortable with yourself.

This is true for everyone.

When we get tired, humans become sweet to themselves.

Let’s do the most important thing in the most energetic morning time.

You feel good to exercise in the morning

If you don’t find the exercise itself fun or comfortable, it’s just painful to continue for a long time.

It’s hard to get up in the morning, so I can’t do it in the morning ~

If you have a hard time getting up in the morning, you don’t have enough sleep in the first place. As I mentioned earlier, let’s get enough sleep first.

Let’s talk more after that.

On the contrary, putting exercise at night means putting it off.
This is the same as saying that it has a low priority.

If you put it off, time will be pushed by work and housework, and you will be spoiled by saying, “I should stop exercising today.”

Humans are geniuses who make excuses.

Get rid of your exercise in the morning so you don’t have a chance to make excuses.


Set Immediate goal and Final goal separately

I want a body like a bodybuilder, so I’ll train for 2 hours every day!

Even if you suddenly set such a high goal and put a heavy load on it, you will surely be frustrated in the near future.

Of course, it’s fine to have a high ultimate goal.
It is also good to get a body like a bodybuilder.

But let’s start small at first.

Long-term continuation is essential for great results.
When you’re just starting out, it’s better to get into the habit of exercising than to seek results.

  • It’s fun to exercise
  • It feels good to exercise
  • Exercise makes your mind and body easier

First of all, it is just right to feel like this.

The goal that you, a beginner of muscle training, should set for the time being.

that is,

To “continue” muscle training.

It can start from 1 minute a day.

Anyway, it’s about getting into the habit every day.


Poor physical condition caused by lack of exercise

If you are frustrated by exercise / muscle training and leave lack of exercise, your body will suffer from various illnesses.

It’s also clear that this is not the case when you are frustrated.
That way, I think you can understand why exercise and muscle training are the top priorities.

When the muscle strength of the body weakens due to lack of exercise, the hormones to be secreted such as testosterone, growth hormone, and serotonin decrease, and the following symptoms appear.


Physical symptoms

  • Excessive fatigue and malaise
  • Stiff shoulders, stiff neck, etc.
  • Risk of stroke, myocardial infarction, high blood pressure and other illnesses
  • Get fat
  • I can’t get tired
  • Decreased male function such as decreased libido and ED (erectile dysfunction)

All are symptoms caused by poor blood flow.
It is recommended that you do muscle training and exercise once an hour away from your desk.

One minute at a time is fine, so get up and exercise.

As mentioned above, it is good to exercise diligently in this way even during daytime work hours, assuming that full-scale exercise is performed at a fixed time in the morning.

It is very effective to set a timer.

Mental symptoms

  • Decline of energy
  • Loss of concentration
  • Frustrated
  • Depression

Hormone secretion is reduced, and the above psychological symptoms also appear.
You will be depressed.

If you are mentally down, you will feel annoyed or frustrated at everything you do, and nothing will happen.




  • Lack of exercise is full of physical and mental disadvantages
  • Exercise / muscle training is the highest priority of the day
  • The trick to continue is to start with a 10-minute exercise every day at 6am

Lack of exercise is full of disadvantages.
Let’s face it with the determination that “I will definitely solve the lack of exercise!”

And what I suggest is…
“Try to exercise for 10 minutes every morning at 6 o’clock.”

If 10 minutes is painful, it can be 5 minutes or 1 minute.

Exercise and muscle training are all about continuation.
There is no point in resolving lack of exercise unless you continue.

Let’s get rid of the excuse conditions and create a mechanism that eliminates the room for skipping.
That way, you can continue exercising naturally without feeling painful.