Balance Work and Workout with Easy Exercises that You Can Do at Your Desks
The human body was not designed to sit around the office for eight hours a day. For all we know, a sedentary lifestyle can cause health risks for not receiving the regular amount of physical activity that our bodies may require. People who are active in physical exercise are less likely to be overweight and potential to develop different related illnesses diagnosed by medical imaging procedures like certain cancers and cardiovascular diseases.
Purchasing gym membership may be the very first thing that most employees are likely to take as an action; however, it’s not like you still have the energy to do some lifts after a long day at work. For sure, most of us would rather crash on the couch and binge-watch Riverdale. So, how about doing some workout during the day at your own desks? I know this idea seems a little odd especially when your boss walks in just to find you leaning at your desks and trying to stretch your bones diagonally as if you’re some sort of corporate Michael Jackson. But that could be more helpful than doing absolutely nothing.
My advice, come to the office as early as you can so that you can have your spare time to do some stretchings before you proceed to your daily task. You don’t need to bring any equipment for a simple but healthy workout in the office. Just be motivated and don’t forget to put on some strong deo to avoid causing such unwanted smell in the room. Check out the following “deskercises” below:
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Hand and Finger Stretches
Start with the simplest form of deskercise. Typing and holding the mouse for long hours every day can increase the risk of repetitive strain injuries, tendonitis, and carpal tunnel syndrome. To reduce the chances of these injuries, complete at least four repetitions of hand and finger stretches every day. The most common form of this exercise is holding your fist for 30 to 60 seconds. Open your palm and widen your fingers afterwards.
Neck rotations help reduce muscle tension in the neck and shoulders. First, lower your chin and roll your head in circles for 10 seconds. Lift your chin and bend from side to side for the same counts.
This exercise does not only benefit the hamstring muscles located in the upper leg of the body but also stretches the lower back and calf muscles. Push your chair away from your desk while placing your leg on top of the desk. Straighten your back while flexing your foot and leaning forward. Hold for 10 seconds and repeat on the other leg.
You can do squats without a chair but since you have it in the office, you can proceed with chair squats, depending on what makes you feel more comfortable. Stand in front of the chair with your feet hip-width apart. Make sure your knees are over your feet as you push your hips backwards and bend your knees down slowly to sit on the chair. Slowly stand up. Do this for a series of repetitions with your back remained straight.
Remain seated at your chair with your arms crossed over your chest and your back straight and upright. Rotate your upper body to your left side as far as you can. Hold for 5 seconds and go back to your starting position. Repeat on the other side and do this for a series of repetitions.
Sit upright with your hands holding each side of the chair. Raise your right leg and flex as high as you can without curving your back. Hold for 3 seconds and bring it down. Do the same with the other leg. Repeat with three sets.