Whether you are an employee or owner of a business, if you spend many hours in the office, you cannot be immune to at least one of the problems due to a sedentary lifestyle. Fatigue, back pain, swollen legs, and cellulite.
Many people sign up in the gym or go running before entering the office and walk a lot. But if you lack the strength, at the end of the day, to do physical activity, you need to find a clever ploy to save your time and prevent this jeopardize.
Here in this article, we want to share with you few tips to the fitness in the workplace, through some exercises to do comfortably at the desk. These exercises can be performed during the coffee break or downtime that sometimes is created in the office. In just a few minutes to feel better and stay fit.
Stretching a bit
Before starting a real workout, it always helps to do office stretches to be healthy at work. Stretching a bit will not only help you to feel better and relaxation of muscles but also it will prepare you for some real exercise.
Exercise 1: With hands behind the neck, bend the back backward and tighten the shoulder blades. It remains in this position for 2 seconds. Next, repeat 3 times.
Exercise 2: Without leaving your seat, raises your hands toward the ceiling as much as possible, hold the position for 15 seconds and repeat 3 times.
Train the upper part of the body
Let’s start now with some real exercises that allow you to strengthen and train the muscles gently.
Lowers your head as to your chest, then you rotate your neck and head in full turns. Repeat these movements, slowly, 5 times.
Without leaving your seat, spreading your legs in line with the shoulders. Exhale forward and down without arching your back, and put your arms inside of the thighs. Hold for 10 seconds and return. Repeat 3 times.
By sitting, you put your hands on your back and twirl in circles, 5 times forward and 5 times backward. Repeat the movement 2 times.
Exercise 1: Spin your arms by sitting, but this time in doing so, leaves the upper limbs tense, and do small rotations forward and to the sides. In both ways, do it for 10 seconds.
Exercise 2: Sitting, keep your torso moved away from the backrest and your feet planted on the ground. With your hands holding the side edges of the chair and, inhaling, raised by leveraging arms and contracting the abdominal and buttocks. Exhale, returns to the starting position. Repeat 10 times. Do it only if you provide a durable chair without wheels.
Exercise 1: Without leaving your seat, slowly contrail your abs and hold the position for about 10 seconds later, relaxes muscles. Repeat 4 times.
Exercise 2: Lay the bust back in your chair, feet firmly planted on the ground. Grab with your hands the side edges of the seat, and then inhale, exhale and raises the legs bringing them closer to the chest as much as possible for 5 times. Repeat the exercise 2 times.
Train the lower part of the body
Now on to the lower body, very delicate matter for the female gender.
Exercise 1: To tone your calves, just by setting up your heels, pushing the tip of the feet remains in contact with the floor. Complete two sets of 10 repetitions.
Exercise 2: Sitting upright, bend the left leg and bring it closer to the chest for 2 times. If you can, aided by hand. Now repeat the exercise with the other leg. Complete 3 sets.
Exercise 1: From sitting, tighten the muscles of the buttocks rhythmically, for 30 repetitions. Rested 2/2 and begins again.
Exercise 2: Little variant from previous as always on the chair, tighten the muscles before a buttock. After releasing, tighten the other. Make it all 20 times. At the end, both muscles harden and release 10 times.
As soon as you can, to encourage better blood circulation and prevent the legs swell, get up on your toes and stretch the muscles of the calves for several times.
Today, we have offered you a range of exercises to do at the office desk to help you live better and lessen the pain at the end of the day. Of course, always pay attention not to take the wrong way movements: instead make you well, could create harm to your muscles.
You do not have to do all these exercises together; you can also choose a few, it is important to vary your workout and not just focus on your weaknesses.