Millions of people around the world lead a sedentary lifestyle. Often they don’t have the strength to go to the gym or even work out at home. If you live according to the “work-home-home-work” pattern, this is not an excuse. You can keep fit even in the office. This will take literally 10-15 minutes, and colleagues may not even notice your increased activity in the workplace.
Tilt the head from side to side (you can add head rotation to the right and left). This good old exercise, familiar from school times, helps improve blood circulation and stretch a tired cervical spine. We do bends 8-12 times.
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Other tricks
Walking is our everything. Try to sit less and walk more if possible. In your free minute, take a walk along the corridor, go for lunch to a cafe two or three blocks away. Instead of corresponding with colleagues via instant messengers or on social networks, go to another part of the office and talk face to face, take a walk along the corridor. Find more reasons to get up and go somewhere: take or pick up documents, pour water into a glass, discuss company plans, share business news.
No elevator! Walking up and down stairs is one of the best cardio exercises you can do throughout the day. Perfectly strengthens the heart, trains the gluteal muscles, leg muscles, and abs. Get up quickly, energetically, with a smile - let others think that you are just in a good mood. If no one is watching, go up or down one or even two steps to increase the load and effect, and also get to the desired floor even faster.
Fitness at the printer. If you have a painfully long time to scan or copy a whole stack of documents, take the opportunity to stretch your legs and exercise your calf muscles: rise on your toes and lower your feet down without touching your heels to the floor. Hold onto the edge of a table or printer, or balance without using your hands.
Research shows that even the recommended half hour of cardio five times a week does not prevent the negative effects of chronic sedentary work. During the day at the office, the muscles are almost inactive, the neck, back and legs become numb, and the monotony of work can cause fatigue, headaches and even depression. But there is a great way to fight all these enemies of good mood and well-being - you just need to dilute your office routine with simple physical exercises, which we have collected in this article. Good health and hello to you!
Lotus position
Sit on a chair with your back straight. Holding your foot with your hands, bend your right leg and place it on your left thigh. Turn the sole up. Then bend your left leg at the knee and place it on your right thigh in the same way. Keep your back, neck and head straight. Stay in this position for up to one minute.
Read also: This office warm-up will “kill” pain in the bud: video of exercises from a famous trainer
Why are industrial physical training minutes and breaks needed?
Physical warm-ups of various types and durations during work breaks were invented a long time ago, and their benefits have been proven by time. In the case of sedentary work in the office, they allow:
- reduce the development of myopia;
- increase vascular tone of the lower extremities;
- maintain posture, prevent the occurrence of osteochondrosis;
- maintain normal joint condition;
- stimulate both peripheral and local, for example, around the pelvic organs, blood circulation.
Forward bends
This exercise is great for stretching your back muscles. Stand straight, straighten your back and place your feet shoulder-width apart. Lean forward from your hips, trying to touch your fingers to the floor. Next, clasp your ankles with your palms, straightening your back and pressing your stomach to your legs. Repeat 3-5 times.
Read also: How not to get fat while working remotely: a set of exercises to keep in shape
General recommendations for people with a sedentary lifestyle
- Try to alternate periods of physical and mental activity during the working day.
- Watch your posture and keep your back straight - to do this, it is advisable to raise the monitor to eye level.
- You should not exercise immediately after lunch.
Although exercises after sedentary work will help maintain muscles, they will not replace a full-fledged sports activity. Age and health status are not a reason to give up playing sports. Do you want to be sure that training will not harm and will be beneficial? Consult with a physical therapy doctor at the clinic and sign up not for a fitness club, but for classes with physical therapy instructors in medical centers. Such activities will significantly improve your health and will be safe.
