Some of us spent our whole life working an 9 to 5 job and giving more than 40 hours a week without doing any physical activity. Short spell of high impact exercise, strength exercises, and stretching in middle phone calls can help improve fitness levels because any sort of exercise helps.
Exercise is simply the act of keeping your body occupied, utilizing your muscles and bones while your heart keeps pumping. In any event, when you’re not working out, you should ensure you sit at your work area the correct way.
While we’re not saying your job is going to kill you, it’s a smart thought to find a way to improve your well being at work. A simple method to begin: Simply move your body somewhat more during the workday. Start by strolling in your office paths or just use the stairs.
Below are some exercises you can do at your workplace:
1. Triceps Dips
Triceps dips is the most simple exercise you can to do with just a chair. Make sure the chair is well positioned so that it won’t move from its place. Perform 10 to 15 dips.
The Squat is a lower body exercise, start by putting your feet shoulder-width apart. Bend your knees slightly and then stands back up. Do 10-15 squats.
3. Neck Rolls
Neck rolls and stretches can be great for calming neck muscles. Gently tilt your head to the right and start rolling it back. Keep rolling your head to the left and then down. Bring your head to the starting position and repeat in the opposite direction.
4. Shoulder Stretch
Begin standing or sitting tall. Get one arm over your elbow with your contrary hand, and pull it over your body toward your chest until you feel a stretch in your shoulder.
5. Desk Push Ups
Push ups are beneficial for upper body strength. A basic push ups are effective way to strengthen the chest and arm muscles. Make sure the desk is firm enough to hold your weight. Do 10-15 reps.
6. Calf Raises
You need a desk or a chair to hold on for support. Stand up straight, then raise your heels off the floor until you are standing on your toes. Then lower slowly back to the start.
7. Standing Hamstring Stretch
Place your hands on your waist. Slowly bend the knee, bringing your heel towards your butt and then slowly lower your foot. Repeat this for 10-12 times.
8. Knee Lift
Just like Hamstring Curl, Place your hands on your waist and then lift your knee up in front. Repeat this for 10-12 times.
One of the easiest way to keep your body moving at work is to take a walk for at least 10 minutes. Stroll in your office block or on your floor. Also prefer to take the stairs instead of office lifts.
10. Oblique Twists
Sit on a swivel chair and use its twirl to your advantage. Hold onto the edge of your desk and use the core to swivel the chair from side to side.
11. Water Bottle Workout
Who needs weights? A full water bottle makes a magnificent substitute for a hand weight. Begin with bicep curls to tone and strengthen your arms. Sit on a chair with abs pulled in, hold water bottle in right hand and curl it towards your shoulder. Change arms and repeat 10-15 times.
12. Wall Sit
A wall sit is an activity done to fortify the quadriceps muscles. It works the muscles in front of your thighs. So find a wall where you can wall sit for 30-60 seconds. Do this in set of 3.
13. Seated Leg Raise
Sit with your back flat on the chair. Lift your right leg up until its straight. Place your right leg down and repeat it with your left leg. Do this for 20-30 times.
14. Upward Hand Stretch
Clasp your hands together above the head with palms facing up toward ceiling. Push your arms up, stretching upward. Hold for several breaths.
15. Standing Toe Touches
Stand tall and breathe in while slowly raise your arms overhead, then slowly exhale as you bend from the hips and reach down for your toes.
By making exercise part of your regular work schedule, you’ll be healthier, joyful and more productive. So, follow the above tips, they’ll help you stay healthier even at your workplace without worrying to hit the gym daily.
You may also check out our other article – How to get rid of back pain