When glued to your desk for 8 hours a day, it isn’t easy to maintain a balanced healthy lifestyle, but there are some discreet ways to exercise at work and keep your body healthy and strong.
It is all too easy to get caught up in work and sit for hours on end, ignoring your body’s calls for help. You do not have to get your office clothes sweaty to avoid stiffness, poor posture and backache from sitting too long; there are subtle exercises you can do that only take a few minutes here and there. According to research, thirty minutes of cardio five times a week may not be enough to counteract the adverse effects of a sedentary lifestyle. It is essential to take breaks from your eight-hour workdays at the computer.
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Try these no-one-will-know short, effective workouts you can do at your desk:
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Neck rotations.
Put your chin down and roll your neck. After that, raise your chin and bend your neck in each direction. -
Back twist.
Straighten your back and place your right arm behind your right hip. Hold a right-hand twist—repeat on the other side. -
Shoulder pinch.
Rollback your shoulders until your shoulder blades are pressed together, then hold for 5-10 seconds as if you were holding a pencil between your scapulas. Repeat. -
Shoulder shrug.
Raise both shoulders to the level of your ears and hold for 5 seconds before releasing. To make it more difficult, hold a heavy book in each hand. -
Gluteal squeezes.
Repeat by squeezing your buttocks for 5-10 seconds. -
Leg extensions.
Straighten one or both legs while seated and hold for 5-10 seconds before lowering without touching the ground and repeat. To make it more difficult, add weight to your ankles. -
Inner thigh squeezes.
Squeeze your inner thighs for 30-60 seconds while seated with a thick book between your knees. -
Toe raises.
Keep your heels on the ground and lift your toes while seated or standing. -
Hip flexions.
Lift a foot a few inches, keep your knee bent at 90 degrees and sit for as long as you can. -
Standing calf raises.
Hold on to the back of your chair and stand up on your toes for 10 seconds before repeating. Standing is far better for your health than sitting; you may get some exercise and get your blood circulating in the office by just standing more. Even hosting regular meetings can be beneficial. While you are on the phone, walk around the office. Take the stairs instead of the elevator. After a tough day at the office, go for a 60-second jog on the spot. Using equipment such as the mini-cycle exerciser is another option to get an office workout. Or go all out with a pedal laptop desk (perhaps as a home office idea)? An exercise ball is another option for replacing your office chair. ‘Active sitting,’ improves balance and develops core muscles in the back and stomach, reducing back pain and improving posture. Remember to take care of your body while you are at work; you will thank yourself later. If you want to know more, you can connect with Vijay Thakkar, the exercise science expert and young entrepreneur!
