Be fit and have a healthier body even at work! Here are some recommended office exercises you can do at the office.
Every one of us wants to be healthy and physically fit. And who wouldn’t right? We all want to feel better and have a longer life in health. But, one can’t achieve such a healthy body with a weak immune system. We can build this up by having a healthy lifestyle, eating healthy food, having a healthy diet, and regular exercise. But most of the time, it’s the latter that we always find hard to have mostly because of those busy working schedules and office work needed to earn a living. But there’s a workaround with this situation, and despite our hours being spent in the office, having a regular exercise is still achievable with some office exercises we can do during break time or while working. Nothing will absolutely hinder you from keeping a healthy lifestyle, definitely not work!
Learn about these exercises and try hitting two birds in one stone: Or should we say staying healthy while making a living. Now that’s a healthy living, right?
Take the stairs instead of riding elevators or escalators– If your office isn’t on the ground floor, start taking stairs instead of taking the usual elevator ride you do every day. It can be a good cardio exercise, and it makes your legs stronger.
Turn waiting time into calf- strengthening time– If you are waiting for copies to print or photocopy, instead of standing you transform it into an office exercise by lifting your heels up and down until you feel a mild but satisfying burn in your calves.
Wrist Stretch– It is important for your wrist and fingers to maintain its blood circulation from exhaust typing. You can do a simple stretch extending an arm in front, palm up, and grabbing the fingers with other hand. Gently pull the fingers towards you so that the fingers will be stretched.
Chair Squat– Let’s get that painful back exercised! Lift up until your hips are just hovering over the chair, arms out of balance. Hold for 2-3 seconds and stand all the way up.
Side Bends– Let’s get your abdominal muscle get exercised, too! Hold a water bottle in both hands and stretch it up over the head, arms straight. Bend towards the left (or right and vice versa) as far as you can to contract the abs.These may be just simple stretches and unnoticeable type of exercises, but you’ll be surprised on how they help your body stay in form before, during, and on your way to finish work. That’s easy, right?
Wake up. Fix the beddings. Take a bath. Eat Breakfast. Prepare for work then leave. This is the typical scenario of an employee working on a day shift. Unfortunately, because time is so swift to pass after waking up in the morning, this falls as a daily routine. Have you forgotten something? Yes, a morning body stretching. Exercises at the office are not that hard to perform even if an employee is in front of his desk and forgot to exercise at home.
Exercise is an activity of a body that enhances or maintains physical fitness and overall health and wellness. This is being performed to strengthen some parts of a human’s body and boost the immune system. Below are some tips and exercises that a worker can do in the office.
1. Stretching: It involves the wrist and arms that can be done even when you are sitting in your chair. You can stretch your wrist, forearm, and lower back. In stretching your wrist, extend your arm in front, palm up and grab the fingers with other hand. Pull your fingers towards you to stretch the forearm and hold it for 20-30mins, and then do this on the other side.
2. Squatting: You can do the chair squatting or one-leg squat. These exercises at the office can help the hip, arms and feet in balance. Just make sure that your chair is stable while squatting. While sitting, you just have to lift up until your hips are hovering over the chair and arms out for balance. Hold these 2-3 seconds, stand all the way up and repeat the process for 16 repetitions.
3. Breathing: 5-10 reps breathing from lower rib cage, from mid-rib cage and from upper rib cage. While sitting upright in the chair with head retracted back, exhale forcefully; breathe out as much air as you can.
4. Squeezing: This is the straight-arm squeeze. Simply sit up straight on edge of chair with feet and legs together, abs engaged, arms extended behind you and palms in. Next is squeezing the arms in against chair back then release. Do 10 repetitions and on last squeeze, move the arms up and down 1 inch and repeat.
Now, who says that there are no exercises at the office while you are busy working? You should try these steps and stay fit all day!
Getting enough sleep
The amount of hours spent sleeping greatly affects one’s attitude towards work. These days, less and less employees get to enjoy an ample enough of sleep, thus resulting to more and more unhappy employees.
It’s not really just the numbers of hours that make a good sleep, but the quality of sleep. And what’s the secret to a better sleeping habit? It has something to do with avoiding electronics. Those on the bed email checking, stock market last looks, and even checking on your social media profiles at bed greatly affects your sleep and takes up an hour or so of sleep. Avoid it, sleep more. That simple.
Breaking a sweat
Work related exercise can come from the most common ways of everyday routine. Longer walks from the parking spot to the office are one way to get an exercise on the way to work. But if you’re not having much exercise working, it might be great to consider yoga or Pilates, walking or slight jogs after work, sports of any kind, and maybe dance classes may be a great way to have exercise to compliment work.
Though a lot of people have it unnoticed, family time or time spent with significant others greatly affect ones happiness. A rich personal life makes a happier employee, as well as having positive relationships with friends or significant others brings forth improvement in your health and reduce loneliness that brings work related stress.
Family problems do affect ones state of mind, and can keep you nightly, causing further sleeping problems.
To make it short, less junk food makes a happier self. Healthier eating habits call for a healthier you. And this goes true in the working place.
As with any everyday life, taking less alcohol makes for a healthier body. Weekend drinking may cause one to be less effective at work at the start of the week. Though it has been often said that occasional drinking does have some bodily benefits (stress reliever or a more relaxed state of mind), most drinking sessions often leads past the point of healthier benefits. And in most cases, drinking leads to lesser sleeping time.
With these in mind, I hope you’ll get to understand that a having a happier job doesn’t always entails quitting one where you are unhappy of, but looking into some internal factors which may be tweaked to achieve the happy working attitude one needs.
Office work is not really a glam job. We usually say office work is much better than plumbing, carpentry, repair and maintenance. In the office, we get to avoid the heat of the sun, have our own space or table in the office with matching picture of our family or cute dog, have free coffee from the pantry and proudly wear corporate attires. So what are the reasons to be tired and exhausted?
One of the main reasons is sitting. According to studies, prolonged sitting can cause increased LDL cholesterol also known as bad cholesterol. This is our one way ticket to heart problems and other circulatory diseases such as Atherosclerosis and Ischemia.
Effect on bones. Prolonged sitting is bad. Prolonged sitting and slouching is worse. Slouching can strain our neck and cervical vertebrae. When we slouch our spine is pressed unevenly which affects the surrounding tendons and ligaments. One bone problem that we don’t want to have is Osteoporosis.
What do we do?
Move from time to time. This will improve blood circulation in our body thus preventing hypertension and circulatory problems. We can also do a 3-minute stretching starting from head to toe. One more exercise that is really effective is standing up from sitting without any hand support. You can do this repetitively for one minute every day. Lastly, if your boss will allow you to bring an exercise ball, replace your office chair with it. Exercise ball can help us improve our posture and tone our abs.