If you’re sitting in a cubicle or in an office all day, it can be hard to get the adequate workouts your body needs throughout the day so you may have to bring the workouts to you. If you’re stationary all day you may have to get creative in how you incorporate physical activity throughout the 9 to 5 grind.
When you have a coffee break, take a short walk around the office to stretch out your legs and give the blood the circulation it needs to flow throughout the body. Even if it’s standing up at your desk for a quick stretch and to straighten the legs, or a short walk to grab some water. However you can, get up and stretch or even take a little stroll.
Stretching can also be done at your desk. Chair yoga is a form of yoga designed for senior citizens or people in wheel chairs, however it works for any person sitting down. It’s just a matter of lifting and stretching the arms, neck, shoulders and back without standing up. There are a variety of stretches that can be performed just by sitting at your desk. This can also help blood circulation and making sure you’re limbs are stretched and elasticized.
According to forbes.com there are bunch of great workouts that can be done from the comfort of your office chair. The Sitting Spinal Stretch enhances flexibility and muscle strength. All you have to do is Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way.
Keeping Active at Work Improves Fitness
The Shoulder Spin allows you to deeply stretch your arms and shoulders. Sit tall in your chair and reach your left hand behind your back, between your shoulder blades, palm out. Then reach your right hand up toward the ceiling, bend it down, and try to touch your left hand. If you cannot reach it grab onto your shirt and keep practicing until you can. Switch arms and repeat.
Another desk exercise found on forbes.com is the Feet-Up Hamstring Stretch. This stretch eases the hamstrings, lower back and calf muscles. Start by pushing your chair away from your desk and put a leg up on the desk. Flex your foot and lean forward slightly over your leg while keeping your back straight. Hold for 10 seconds. Point your foot, lean and hold for five seconds. Switch legs and repeat.
The Invisible Chair Sit utilizes squats from the chair as a strengthening exercise. They work best if you lower your seat as far as it will go. Stand in front of your chair with your feet a hip’s width apart. Place your hands on your hips and lower your butt until it’s just above the seat. Then sit down as slowly as possible. Do 20 repetitions. To make it harder, reach your hands overhead as if you were holding a beach ball. If you’re really feeling steady, try it on one leg. More of these exercises can be found here.
Keeping fit at work can be difficult but its possible. Keep the blood flowing, the body moving, you’re muscles working and you’ll be in good shape. Add that to a healthy diet and you can’t go wrong.