office exercise

 

 

 

Exercise, especially when done consistently even with a daily 10-minute simple workout plus a healthy meal management will have wonderful effects. The first common result that everybody will notice is weight loss. Soon you will have a more defined and strengthened muscles, stronger bones, a lower heart rate, improved complexion (a healthier skin condition) and a much better mood.

The results of a regular exercise are amazing but when you are tied to an eight to five job, having a regular exercise is simply a challenge. To encourage movement within your workspace, start by investing in standing desk converter. It will help you stand more in every 30  minutes or more. You can adjust the height of your desk depending on your task at hand. Companies such as Facebook and Google provided standing desk to their employees because it makes them more focused and productive.

Aside from standing desk converter which encourages standing and moving away from your desk often, there are exercises that can be done while having your desk job. The following exercises were recommended by Emily Milam of Greatist.


The Twinkle Toe

Tap those toes on the floor under your desk. You can also move and stand in front  of a small trashcan and lift up those legs to tap the toes on its edge, alternate the fee similar to soccer drill.fashion.


The Wall (Street) Sit

In order to build strength and endurance, try the wall sit. Stand with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds. You can also try crossing the right ankle over the left knee, hold for 15 seconds, then switch!


The Seated Leg Raiser

While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps.


The Desk Squat

Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.


The Lunch Break Hammy

Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat the exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.


The Namaste

Seat 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 the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.


The Secret Handshake

Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving you 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 and hold for 10 seconds or more, release, and repeat.


The Casual Lean

Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.


The Office Genie

Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. Then release back down to the chair, rest for a minute, and repeat.


Enjoy the office exercises and see the positive results it will give to your health and working conditions.