You love your job. It is rewarding , satisfying and shows a great career path . But have you ever through how hazardous that desk job is for your health ?
Nothing to worry about. What you need is some routine exercises at your desk by stretching , muscle-strengthening and even some aerobic exercises. Office spaces are designed for less movements . Before you realize it, you will gain 20 kg weight in your frame in not time at all.Besides increasing weight, desk jobs also increase the strain on your back, wrists, eyes and neck.
To combat the adverse effects of the 9-to-5 routine, it’s important to exercise. But when? Workplace workouts can help you make the most of your limited hours.
For your company’s benefit and career perspective , squeezing in a little exercise improves concentration and actually makes you more productive. Here are some exercises that you can do in office :
1) Some strength-building suggestions:
- Do one-legged squats by holding onto a wall or table for support while waiting for a web page to load, the copier to spit our your reports, or faxes.
- Stand with one leg straight and try to kick your buttocks with the other.
- Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot and hold for several seconds. Now switch and do each leg 15 times.
- To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds. Do 15 times.
- To stretch your back and strengthen your biceps, place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you’re looking at the floor. Then slowly pull yourself back in. Again, do it 15 times .
- Desk push ups can be a good strengthener. Standing, put your hands on the desk. Walk backward, then do push-ups against the desk. Repeat 15 times.
2) Reach for the Sky
Stretching exercises are a natural for the desk-bound, to ease stress and keep your muscles from clenching up. Here are a few suggestions:
- Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
- Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, gently press your head a little lower. Hold for 10 seconds. Relax, and then repeat on the other side.
- Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.
- Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.
- You get to put your feet up for this one! To ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk. Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, and then point it. Bend forward a little farther, flex your foot again, and hold for 10 seconds. Repeat on the other side.
3) Stand rather than sit, walk rather than stand :
- You should walk during your lunch break. You can buy a camera and walk around taking pictures. Some experts say it’s ideal to walk 10,000 steps a day — this can be five miles, depending on the length of your stride.
- Join a gym near your office and go during your lunch hour. If your employer provides a gym, that’s even better.
- Forget texting the guy three cubes over — walk.
4) Under Desk Dynamics:
- Start with feet flat on the floor.
- Sit tall at your desk and hold your abdominal muscles tight.
- Extend one leg until it is level with your hip.
- Hold for ten seconds.and slowly lower leg.
- Repeat 15 times.
- Change legs.
Chair squats are an effective body-strengthening exercise. Sneak a few in every time you get up from your chair and sit back down.
- Stand tall.
- Keep back straight.
- Lower to one inch of chair, pretending you are sitting down.
- Hold for ten seconds.
- Lift back up to standing position.
You don’t need a resistance band to get great leg toning.
- With legs straight, cross one on top of the other.
- Raise them off the floor.
- Press top leg down and resist with bottom leg.
- Do until muscles are tired.
- Repeat with opposite legs top and bottom.
One last thing: Don’t let fear of embarrassment keep you from exercising at work. Your co-workers will admire your efforts rather than be amused. You might even get them to join you on a lunchtime walk or to help you lobby for lunch-hour yoga classes at your workplace. Keep it up.