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!
There is so much to do around the office. From the moment we log in up to the last second of our shifts. We spend five or six days a week in the office. It doesn’t matter how we do our jobs, as long as it gets done.
When we do a lot of things, time flies so fast and we hardly feel tired not until we make our way home. In every physical task that we do, there is a proper body mechanics that we should follow. Here are common office tasks that require a proper body mechanics. These tasks are usually not considered to be important. But it’s time to think again.
Let’s start out with 3 simple things that we usually experience in the office. You’ll be surprised at how easy these tasks are.
- Sitting. Make sure that the level of the chair that you are using is just right for the height of your office desk. This will prevent you from slouching that will result to back pain. Sit straight and relax while breathing normally. Always make sure that your shoulder muscle is not tensed. You can fix that by consciously relaxing it. This can also be done to other muscle groups.
- Lifting. Always check the weight of the object you are lifting. Maintain a wide base by keeping your feet apart to prevent the possibility of slipping. Bend your knees and hold the object as close as possible to you and slowly lift the object up. It Is always safe to ask for help or use a device that can assist in prevent yourself from having a back injury.
- Picking up fallen objects (papers, ball pen, etc.). It is better to bend your knees instead of just bending your back forward to pick up any fallen objects.
Repetition can help you build a habit. Repeat the things that can cause good things to you. Influence your colleagues to practice good body mechanics too!
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.