Easy Exercises at the Office
A lack of exercise in your daily routine may simply be due to long hours at your desk. Since your muscles are usually not used in a wide range during the workday, it’s important to set aside time to workout. However, with today’s busy schedules, this might not always be possible. Outside of work you have family, a social life, and hobbies to pursue. What better way to make the most of your workday by incorporating exercising while at work? There are some easy and effective exercises you can take part in no matter how small your work space, or how booked your schedule is!
Exercise is essential for your health; even ten brief minutes of a change in pace, deep breathing, and stretching static muscles can help bring you a clear mind, a refreshed state of well-being, and contributed to positive long-term health. Simple and effective exercises can also boost your metabolism if frequent and consistent enough. Since most of us sit in front of a computer, a ‘time out’ for exercise can be especially beneficial, even if only to reduce eye strain and improve hand coordination! If you have the liberty of closing your door of your office for a brief session, this is even better. If not, there are still exercises you can do simply from sitting at your desk or standing close by.
Choose from these eight easy exercises at the office, and you’ll be creating a positive change each and every day:
Hand Squeezes: Helps your fingers, wrists, and lower arms. Simply clench and release your hands for a count of 5 and alternate. This helps to relieve tension, and may even help increase your typing speed.
Sitting Rotations: This easy office chair exercise involves sitting face forward with both feet flat on the floor; simply twist to the left, and then the right, without getting up. Maintain good posture and you will stretch your back and sides.
Bicep Curl: Use a water bottle for this exercise, and fill it to capacity. Sit up straight, and curl the water bottle like you would a hand weight. Repeat on other side.
Overhead Wall Stretch: Stand with your back against the wall, and lift your arms over your head; hold for a count of 5, release, then repeat. Breathe deeply during the whole process to maximize the benefits of this easy office exercise.
Leg Extension: Sit straight up in a chair, and tuck your abs in. Slowly extend one leg upwards until it is level at your hips. Hold for 3-5 seconds, and lower. Repeat for a series of 5 on each leg.
Shoulder Blade Squeeze: Sit with your back straight, and squeeze your shoulder blades back and together. Hold for a count of 5, release, and repeat for 5 repeitions. This is an excellent office exercise to encourage deep breathing, and make your upper back resilient and flexible.
Dips: Stand facing a stable chair or table, and place your hands on your hips. Lower your body with your arms on the chair or table, until your elbows are at a 90 degree angle. Repeat as many repetitions as you like. This is an excellent exercise for your upper arms and shoulder strength.
Thigh Toner: Sit in your office chair with the your hands on each side. Hold the chair firmly, and raise one leg with the foot flexed. Slowly move it outward, then back, and down. Repeat on both sides.
You can easily and effectively boost your metabolism and squeeze in some great exercises at your office. Take your time to become comfortable with all eight, and set aside time in your day to simply go through the simple routine. It will provide you with a much-needed break, and also give you a chance to keep your muscles flexible, strong, and resilient.
