Are you one of those who are bound to your desk and computer all day long every day without any time for exercise? You are not alone. There are thousands of others for whom finding time to exercise is a challenge.
Well, we have a solution. You can make these workplace exercises a part of your daily routine and it will make you more productive, happier and will keep stress at bay.
If you live close to your workplace, consider walking up the distance. This way, you don’t have to set aside time for morning or evening walks. You could even cycle to your office. But if you take a bus, try getting off one stop earlier and walk the rest of the way. And if you drive to work, find a parking stop at the far end and walk. And finally, chuck the elevator – always use the stairs.
Stand and walk around
Once inside the office, find opportunities to stand up as this will help you burn more calories. Walk while you speak over the phone. Instead of texting or calling your colleagues, walk up to their desk.
Make full use of your coffee/lunch/snack breaks. Instead of hanging around with a cigarette or coffee, take a brisk walk and stretch yourself.
Exercise for shoulder and arms
- Sit on a chair with your back straight and raise your shoulders towards your ears for 10 seconds or until you feel the tension in your neck and shoulder. Slowly release your shoulders and relax. Repeat this exercise 5 times.
- Roll your shoulders in a circular motion – first backward and then forward (five times).
- Interlace your finger and stretch your arms above your head, hold and count 20. Release and repeat five times.
- Hold your left elbow with your right hand and gently pull it behind your head, count 20 and release. Repeat the same with your right elbow.
- Sit upright on a stationary chair. Lift your left leg off the floor, curl your back and bend forward, bringing your nose to your knee.
- Repeat with your right leg.
- Sit straight on a stationary chair and cross your left leg over your right leg. Rest your right forearm on your left thigh, apply gentle pressure and look over your left shoulder and count ten. Relax and repeat five times.
- Then repeat on the other side.
Exercise for legs and ankles
- Stand upright, place your right hand on the wall for support and grab your left ankle with your left hand. Your left knee should be pointed towards the floor. Gently pull your ankle towards your buttocks and count 20. Relax and repeat with other leg.
- Standing upright, place your left foot on an elevated stationary surface (knee height or slightly lower). Make sure your head is up and lower back arched. Lean forward slowly until you feel the tension in the back of your thigh, count 20 and relax. Repeat five times and then with the other leg.
On the move
Apart from these, other simple things that you can incorporate into your daily routine are using an exercise ball instead of a chair as this will strengthen your back and abs. Try using the washroom in the next floor and take a stairs, not the elevator, to get there! A pedometer is a good way to keep track of how many steps you take every day. Your aim should be 7,000 to 10,000 steps per day.
Create excuses to move away from your desk. Any movement is better than no movement for eight hours. Though they seem short moves, they will help you burn more calories, reduce stress and smile even when your boss piles you with more work!
Photograph by mDhil
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