Workout at Office

Working on the desk has some serious side effects on our body. It is hard to believe but people who constantly work for 9-5 (or more) have more health risk than people who don’t work out at all. Going to the gym for an intense workout after work also doesn’t help because the desk workers lack physical activity. Working on a desk which means sitting in a hunched over position, staying indoor more and less time active. By being at desk constantly you’re sabotaging your posture and time in the gym. A bad posture can only become the reason for all the health problems. Starting from joint pain to shoulder pain to neck pain are very popular amongst office workers. At least standing up in every 5 minutes is enough to prevent catabolism. In my best opinion stand up and stretch. Your health is more important than few comments. The best way to be reminded is by setting an alarm for every 30 minutes to take a break. Continuous typing can result in shoulder impingement. If you work at a computer, do few exercises frequently and you will develop a habit soon. Going to the gym for an hour can’t fix this problem. So, these exercises are for beginners to experts.

Flexibility Exercises at Office

It’s very simple and effective to keep you going. It can be done in the smallest of cubicles. There are some basic stretches you need to do.

Lateral Neck Flexion: Simply flex your neck to the right and to the left. Keep flexing it for 10 repetitions.

Forward neck flexion: Be seated in your chair and flex your neck forward for 10 times, do it slowly with small pauses.

Leg crossover stretch: Cross your right leg over your left leg, and then rotate your torso to the right side. Hold this position for 15-30 seconds. Do 2 sets of 5 repetitions on each side.

Seated Leg Extension (Leg Kicks): Extend your leg, kick out one leg in front of you for a set of 20. Next, do the other side for a set of 20.

Single Leg Lifts: Extend one leg in front you and keep it elevated and extended. Lift and hold the extended leg for a set of 20 then do the other side.

Circle Leg Lifts: With one leg extended in front with your toes pointed, make small circles with your extended leg in one direction then reverse the direction for a set of 5-10 in the opposite direction.

Neck Pain Exercise: Look straight ahead and do quick 10 chin tuck to release strain in the neck. Tuck your chin as far as you can; it helps to reverse the slump in your back and lower back.

Strength Exercises at Office

Adding some strength workout in your to your day at work, whenever you take a break can be really thoughtful.

Theraband: If possible carry a Theraband, if not make it possible. It helps users rehabilitate injuries, improve functional living and enhance athletic performance. It’s easy to use, convenient and portable to carry.

Pushups: Do wall push-ups. Lean against a steady wall at a 45-degree angle and do pushups. Do it may be for 10-15 reps and two sets. To intensify you can push up from your fingertips or one arm.

Normal Exercises at Office

These are few habits that one should develop to avoid all health risk. Always use the stairs instead of elevators. Pick up those knees, uplift your butts and jog in place. You can do shoulder rolls at regular intervals. Do the Namaste. Seat upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Pay attention to your posture because no slouching is allowed.

Eye Exercise at Office

Staring at computers without break can strain your eyes, give a headache, causes dryness. You can simply take vision breaks and focus your eye on something else to escape these problems.

These exercises would not only save you from dying out of chronic pain but also give you a relaxing feeling. Also, it can save you from the risk of obesity, diabetes, heart disease and some cancers. It is never too late start and treat yourself to better life and money.




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