5 Simple Ways to Exercise at Work
There was a time when the term ‘work’ was defined by manual labour filled with blood, sweat and tears. Although, now-a-days, our schedule constitutes of more mental labour than physical. Especially for those who work at offices and have desk jobs, keeping healthy can become a task. While many claim to be fit, all credit due to the 30 minutes cardio five times per week, a recent study suggest that they are not enough to undo the health risks of a sedentary lifestyle.
So what exactly can a worker chained to his or her desk actually do? Easy aerobics, stretching, and strength exercises that sneak their way in during conference calls or emails can actually save the day! Here are 5 easy desk exercises, or as we like to call them “deskercises” that will lead to a healthier and happier workday.
The Stair King
Don’t we all hate the small talk and awkward conversations that we have in lifts? Well, turns out there is another reason to avoid the elevator! Restrict use of the elevator to elevate your heart rate! Taking the stairs instead of the elevator is a great way to exercise at work. For a real leg workout, accelerate on the speed and try taking two steps at a time.
First jog, then slog
Don’t we all get tired after slogging on for hours non-stop? Take a mini break once in a while and break into a stationary jog. This is one of the easiest ways to exercise at work because all you need to do is jump out of your chair and jog in place. If you’re in need of more serious desk exercises, try lifting your knees higher while increasing your speed. Continue for one minute, return to spreadsheets, and repeat.
The Wall Guide
If you’re trying to find out how to exercise at work, wall sits are great for building strength and endurance. You need to stand with your back against the wall, bend your knees and slide your back down the wall until your thighs are parallel to the floor. Sit and hold for 30 seconds to 1 minute while browsing the newspaper or Facebook. To take your work exercises up a notch, you can try crossing the right ankle over your left knee, hold for 15 minutes and then switch! Fun fact: The world record of sitting in this position for the longest duration is up to 12 hours! That’s some serious competition.
The Indian Tradition
The most famous Indian tradition without doubt is the Namaste. Well, who knew Namaste would actually make for an amazing work exercise? Seated 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. Hold this for around 20 seconds, relax and the repeat. Whether you’re praying for a project extension or for more defined arms, this move is definitely one of the best ways to exercise at work.
Let’s Make it a Deal
Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.
In the busy times, we often forget to take care of our bones and our body. Instead of facing diseases like arthritis or osteoporosis, we should strive to take care of our body now and ensure healthy bones even when we are old. While these simple work excerises will not give great abs and biceps, they are surely going to ensure a brighter and healthier future and also a joyous and fresher day at work! Do you have any effective ways to exercise at work? Share them with us in the comments!
- Flexable Health