When you spend most of your workday sitting behind a desk, keeping healthy and fit can be a challenge. Too many people these days work long hours in an office with very little physical activity. This lifestyle can lead to weight gain and other health problems.
It's a good idea to stretch and strengthen your body with easy office workouts. These exercises can be performed while seated on your office chair or at your desk. Always be sure to get up and move at least once per hour.
Office exercises are not meant to take the place of traditional aerobic or strength training. However, they offer a great way to get your body moving and your blood flowing.
Stretches
Stretching is a simple activity that doesn't take much effort but can increase your energy level, leading to greater productivity at work. Before doing your stretches, limber up by walking around the office for a few minutes.
Wrist Stretch: Extend one arm in front with the palm facing upward. Take hold of the fingers with your other hand and pull the fingers towards you. Feel the stretch in your forearm. Hold for 20 seconds, then repeat with the other hand.
Lower Back Stretch: Sit up straight and place your right hand behind the right hip. Slowly twist to left, using your left hand on your right thigh to deepen the stretch. Hold the position for 20 seconds. Repeat on the other side.
Neck Stretch: Slowly tilt your head toward your left shoulder and hold for ten seconds. Repeat on the other side. Do this exercise slowly and gently to prevent neck injury.
Bicep Curl
Hold a water bottle in one hand. Sit tall with your stomach tucked in and your back straight. Slowly lift the bottle towards your shoulder for 15-20 reps. Repeat on the other side. The bottle, filled with water, provides resistance.
Hip Flexion
Sit tall, keeping your abdominal muscles tight. With the knee bent, lift one foot a few inches off the ground. Hold for a few seconds, lower the foot, and repeat. Do 16 reps, then repeat with the other foot.
Assisted Push-ups
Push-ups strengthen the arms and chest muscles. Assisted push-ups are easy workouts that you can do in the office. All you have to do is lean against the desk, supporting yourself with your arms. Push yourself away from the desk. Do 10 reps two or three times a day to help yourself stay alert and active.
Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered is healthy eating which deals with subjects such as juicing and the Paleo Diet. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com
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