Fitness at Work – Office Exercises You Can Do at Your Desk
You’re definitely passionate about your job. It’s enthralling, rewarding, and challenging at the same time. But if it’s a desk job, it might be bad for your health. Maybe you need a muscle stretch to get into a good working position. In this article, you’ll read some office exercises you can perform at your desk.
As you are aware, workplace spaces are set up to have very little movement. Due to this, a person is required to sit most of the time. This consequently increases the risk of obesity, putting you at a risk of heart diseases, tense muscles, frequent leg cramps, and poor posture. An office job also puts you at the risk of back, eye, wrist or neck strains. Over the time, this might result in a general muscle tone loss.
Another drawback of an office job is stress. According to a survey[1] 40% of workers say ‘that their jobs are extremely stressful’. Continuous stress can further lead to cardiovascular diseases, depression, low energy levels, and other health issues.
Obviously, the negative effects of the 9-to-5 desk routine need to be managed. How to do that? With light exercise while at work. These workouts could help you improve concentration and actually make you more productive. You can take benefit of every minute between pending deadlines & train yourself to exercise at your desk.
1. Leg Extensions
While sitting in your office chair, stretch your left leg until it is leveled with your hip. Hold this position as long as you are at ease and then relax it. Repeat the same with the right leg.
2. Football Foot Drill
You might’ve seen football players practice rapidly by tapping their feet in place. Do the same thing while seated, for 30 seconds.
3. Hip Flexion
Lift your left foot a little off of the floor. Letting your knee bent at a 90-degree angle and hold this position as long as you are comfortably seated. Repeat same with the right foot.
1. Shoulder Raises
Raise your shoulder to your ear, hold for a while and then relax. Repeat for both shoulders.
2. Wrist Stretch
Stretch one of your arms out in front of you with the palm up. With your other hand, make a grip of your fingers & slightly pull them down to stretch your forearm. Repeat same for the other arm.
3. Hand Stretches
Stretch and relax the muscles in your hands. Make a fist, spread your fingers, and bend your fingers.
4. Arm Pump
Pump both of your arms over your head for about 30 seconds.
1. Abdominal Stretch
Sit on the edge of your working chair and stretch your arms out. While keeping your back straight, contract your abdominal muscles. Relax and repeat 2-3 times.
2. Neck Rotations
Drop your chin and roll your neck. Raise your chin up and bend your neck to each side. Repeat for as long as you are comfortable.
3. Back Twists
Sit up straight in front of your table & place your right arm behind your right hip. Twist to the right and hold. Try this easy workout with alternate sides.
Concluding Note
Maintaining a good posture is an effective core strengthening measure. It only requires you to use muscles to keep your tummy tight and your back straight. Try these exercises at your workplace to build perfect abdominal strength and alleviate lower back aches. By making workouts an essential part of your work routine, you’ll be healthier, happier, and more productive.
Sources:
[1] https://www.cdc.gov/niosh/docs/99-101/
