Office Health Essential: 12 Office Fitness Exercises


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Evidence is mounting that even if you go to the gym every day as soon as you get off work, you can't eliminate the negative effects of a sedentary lifestyle with this regular exercise routine. Numerous studies, including the American Heart Association, have shown that a sedentary lifestyle is associated with a high risk of heart disease, diabetes, and other diseases. Therefore, it's crucial to break the rules of time and exercise in a way that is consistent with your body.

So how can you reduce the risk of a sedentary lifestyle? It's simple, just make the most of your office time and pick some exercises that you can do with the help of your desk. Do some stretching, strengthening, and aerobic exercises, without the strange eyes of colleagues, you can start your new day with a healthy posture.

Exercise 1: Stretching

Stretching movements to relieve stress, release muscle tightness and make your posture more upright.

Rowing posture: sit straight in a chair, squeeze your shoulder blades, shoulder blades back, drive your elbows back and pull up, tighten your shoulders as much as possible, like holding a pencil between your shoulders, hold for 10 seconds, relax and repeat the action.

Sitting up: Sit in your chair, lift your arms straight above your head and try your best to reach the ceiling, hold for 10 seconds, then stretch your right hand over your left hand, and then switch to your left hand to do the same action.

Neck side pull: Sit straight in your chair, relax your body, stretch your head toward your right shoulder, put your ear as close to your right shoulder as possible, and gently press your head down with your right hand, hold for 10 seconds, let go and restore, relax a bit, then switch to your left side and do the same action.

Torso turn: sit squarely facing forward, then slowly turn your body to the right, put your right hand or arm on the back of the chair, while placing your left hand on your right leg, turn your head to look over your right shoulder, hold on for 10 seconds, restore the action, then switch to the other side and repeat the action.

Exercise 2: intensive training

If your office space is large enough, you can strengthen the training through these movements.

Desk push-ups: stand upright facing the table, put your hands on the table, hands shoulder-width apart, adjust the position of the feet, the body collapses into a straight line, keeping the back flat. Bend your arms down, then extend your arms back up and repeat 10 to 15 times.

Desk bend forward: face the desk, place your hands on your shoulders, and separate your legs by the same width. Keep your arms bent and squat your body down until your body touches your arms to stop the movement and avoid straining your elbows or shoulders, and finally straighten your arms. Repeat the action 10 to 15 times.

Leg lifts: Maintain a seated position, lift one leg, then straighten it parallel to the floor, hold it for a few seconds, then put your foot down and hang it from the floor, then hold it for a few seconds. After that, switch legs. Repeat the movement 10 to 15 times.

Chair squats: If you have a chair with rollers, make sure you have it locked and secured before you start. Then stand about 6 inches (about 16 cm) directly in front of your chair, squat down until your butt touches the edge of the chair, and then lift your body upward with your back. Repeat the movement 15 to 20 times.

Tiptoe method: stand with your feet together in front of the chair, put your hands on the back of the chair to maintain balance, tiptoe your toes for 10 seconds, and then restore, repeat the action 15 to 20 times.

Exercise 3: intermittent high-intensity exercise

Recent studies have shown that 10 minutes of intermittent high-intensity exercise can improve physical fitness and overall health, and taking a few minutes to do these exercises at work can adjust your heart rate health.

Open and closed jumps: Complete a minute of open and closed jumps independently. When you find the movements too difficult, you can also choose less difficult movements, such as slowing down the jumping action when raising your arms and slowly placing your feet on your sides. Rest for one minute after each set and repeat 5 times.

Run in place: Try running in place for 60 seconds. Or choose a low difficulty step in place, rest for one minute after each set, and repeat 5 times.

Climb the stairs: Use your ten-minute break to run the stairs of your office building (or walk briskly), one or two steps at a time, and then slowly walk back up after you reach the top.

Healthy living starts with waking up on time and taking a few extra steps in the office!