Are you bound to your desk and computer all day long without any time for exercise? Have you no time to hit the gym? Well, you are not alone! There are thousands of others who find it difficult to find time for exercise. Don’t worry; we have a solution for you! You can make exercise a part of your daily routine at your workplace and it will make you more productive, cheerful and will keep your stress at bay.
Take a quick glance at some of the points you should keep in mind while in office:
Means of Commuting:
If your workplace is close to your home, consider walking the distance. This way, you won’t have to take out time for morning or evening walks. If you travel by bus, try getting off one stop earlier and walk the rest of the way. When driving to work, park your car at the far end and walk. Also, refrain from the elevator; use the stairs!
Stand up and walk around:
While inside the office, find time to stand up as this will help you burn calories. Walk while you speak over the phone. Instead of calling your co-workers, walk up to their desk.
Make use of your coffee/lunch breaks by taking a brisk walk and stretching yourself, instead of hanging around with a cigarette or coffee.
Drink the required 2 litres of water a day when you’re at work. Keep 1 or 2 bottles of water on your desk and keep sipping from it with an aim to finish it by the end of the day.
Staring at a computer screen all day can cause your eyes to strain. Try blinking your eyes slowly 10 times every half an hour or so to ensure that your eyes don’t dry out.
Nobody wants to work in a tense atmosphere all the time. So, if you’re in a managerial or leadership position of some sort, make sure you keep the atmosphere positive and cheerful. It will not only keep your employees happy, but also more productive.
Some exercises that can easily be done in the office to keep yourself fit:
Exercises for shoulders and arms:
- Sit on a chair with your back straight while raising your shoulders towards your ears. Hold there until you feel the tension in your neck and shoulder. Release your shoulders slowly and relax. Repeat for 5 times.
- Roll your shoulders in a circular motion for 5 times, both backward and forward.
- Intertwine your fingers and stretch your arms above your head, holding till the count of 20. Release and repeat five times.
Exercises for the back:
- Sit upright on a stationary chair and lift your left leg off the floor. Then, curl your back and bend forward, bringing your nose closer to the knee.
- Cross your left leg over your right leg while sitting straight on a stationary chair. Keep your right forearm on the left thigh, apply moderate pressure and look over your left shoulder for 10 seconds. Relax and repeat five times. Repeat the same for the other side.
Exercises for legs and ankles:
- Stand straight, place your right hand on the wall for support and grab your left ankle with your left hand; Pointing the knee towards the floor. Gently pull the ankle towards your posterior for 20 seconds. Relax and repeat with other leg.
- Stand upright; place your left foot on an elevated surface (knee height). Keep your head towards the roof, lower back arched and lean forward slowly until you feel the tension at the back of the thigh; wait for 20 seconds and relax. Repeat for five times and then with the other leg.
Remember, any movement is better than no movement at all. Though these are short moves, they will definitely help you burn more calories, reduce stress and smile even if there is a pile of work at your desk!