It is not only workout injuries that can cause problems for our bodies but sitting down all day at a desk in our office can also cause serious damage too. Poor sitting posture and a sedentary lifestyle do not only affect our mind but also wreak havoc on the body too, causing such conditions as diabetes, heart diseases, scoliosis, Carpel Tunnel Syndrome, backache, and headache – especially when you are above the age of 40.
Office jobs today have completely deprived us the time to engage in physical activities that will help promote our health. Experts suggest that taking frequent breaks from your desk job and moving for about 5-10 minutes may just be enough to help you fight the health risks associated with long shifts at the office. Unfortunately for most people, avoiding sitting and taking 5 minutes breaks is very difficult. So, if you are also the type that couldn’t find out dedicated time for workout, here are some revitalizing exercise you can do as an office worker to stay fit and healthy for yourself and your loved ones.
#1: Engage in stretching to fight stress
You can relieve creaky joints and stiff muscles by doing regular stretching even when at work. It will help you get rid of backaches as well as help ensure the right posture as it keeps your muscle loose. It won’t take much of your time to stretch at work. You only need to put down the mouse, remove the earphones and unfold yourself.
Help your stiff neck by rotating it up and down and from left to right. To help the entire body; stand straight, holding up your two arms and gradually bend backward, pushing the body out.
#2: Sitting exercises for office workers
When at your desk, extend your legs as you push them towards the toes. Lean back and take rest at the back of the chair. Now tightly hold the chair and lift your legs. Now, fold the two legs towards your chest. Increase the intensity to make it more challenging to engage your core muscles. This kind of movement is perfect for sending back problems packing.
Another sitting exercise office workers should consider while at their computer is to sit straight back. Extend your arms and legs and begin to move them in the form of jumping jacks. This movement is great for exercising the core muscles and also to build endurance and keep your blood flowing!
#3: Take the stairs more often
You should not be using the stairs only when the elevators are not working. Regularly taking the stairs will not only benefit your body, but your heart will also thank you for it. It will help cut the risk of several disease and conditions, lower the bad cholesterol in the body, and improve overall health.
#4: Leg Planks
There is a way to strengthen those beautiful legs of yours while sitting for hours at your desk. The beauty of this is that no one will even notice you are getting a workout. Just sit to the edge of your chair with your feet on the floor and your knee bent. Gradually extend your left leg in front of you until it’s parallel with the floor. Maintain that position for 10 seconds, release, and start again with the right leg. Do the leg planks 5 times on each leg.
#5: Standing exercises for office workers
First, you need to remember that your health is a priority here, so you need not be afraid of looking odd. While standing at your desk, you can do stretches, squats, lunges, yoga moves, and wall push-ups – all without leaving your desk.
Position your palms on your shoulder and extend your elbows. In a circular pattern, move the elbows while touching the elbows. If you are looking to get rid of shoulder and necks’ stiffness, you should give this a try.
#6: Jumping Jacks
Remember the old school days? Yes, the jumping jack exercise is one of the best you can do when at work. It is a full body exercise that challenges every muscle group. Here, you only need to jump. Keep your hands raised and clap overhead as you also move the foot apart. Doing this for just 5 minutes daily can help avoid several health challenges that come with living a sedentary lifestyle, including weight gain.
#7: Walk when possible
It’s a great idea to move whenever possible. Whether it is just a break from the desk or it is a short coffee break, just do it! This will not only help you break the monotony but will get you out of the apathetic state. Walking has a way of improving your mood, coordination, and balance even though you may not see the result right away!
#6: Calf raises
Do the calf raise exercise by standing up behind your chair, holding on to it to provide support for you. Gently raise your heels off the ground until you are standing on your toes. Now, lower yourself back to the ground at a slow pace. Do 3 sets of 10.
#8: Decrease the tension in your shoulders
The shoulder is one of the parts of the body that most suffers from the tension of sitting for hours. Reduce the tension in this part of the body by raising the shoulders; that is lifting them up to the ears. Maintain that position, and then relax them. Repeat this exercise as many times a day as you can, and you will free your shoulders from so much pressure.
#9: Foot drill
This is another great exercise an office worker should do at their desk – the foot drill. Just in the same manner football players tap their feet in place when they are practicing, you can also do foot drill right there in your office. While sitting, try tap your feet for 30 seconds at a time. You can decide to go more than 30 seconds if you like.
#10: Pretend jump rope
To this by hopping on your two feet at once (if you need to modify, you can alternate). You can increase the intensity and make it more challenging for a better situation by moving your arms just as though you were holding a rope.
Even if your work is not allowing you time to hit the gym, there are alternatives to make sure you are able to maintain your health. And one great thing about this is that you don’t need to buy expensive equipment or pay anything to get it done. These exercises listed above cancel out the bad effects sitting for a prolong time might have on your health. Your health is your responsibility, so do something about it today!