fitness office exercises, Exercises to do at office, Work Office Exercises – Train Your Get back in shape with office workout,

thehealthtime.com

After the winter vacation, it’s back to work. With most people being burdened under an overload of work, it’s hard to find time squeeze in exercises. And with the holiday flab to get rid of, everyone wants the kind of activity that doesn’t require them to hit the gym. The sort of thing they could do while in the office, like for instance, stretching while sitting in their seats, packing a healthy lunch, staying hydrated and so on.
Padmanabhan, a fitness trainer, advises, “It’s important to stay physically active. For example, taking the stairs rather than the elevator, including a short walk to get the circulation going, doing relaxed breathing to relieve any stress, taking breaks between work to do simple exercises like the abs twist, wrist stretch, leg extension and so on, can be performed just sitting in one’s chair.”
Some experts say that one of the main reasons why people find it difficult to lose their holiday weight is because of their erratic lifestyles and the freebies at the office. Indiscriminate snacking at odd hours while at work contributes to weight gain. Eating on time and following the right diet plays a very important role in fitness. Since in most offices today, unlimited coffee, tea, aerated drinks and snacks are available, employees tend to go overboard.
Bosses must encourage the team to eat healthy. A vital tip: keep a bottle of water nearby and sip from it often, as this will curb the desire to drink tea/coffee frequently. Y. Ramakrishna, a sports fitness expert says that an ideal lunch at the office should supply one-third of the person’s total caloric requirement. “Carrying lunch from home is far healthier than eating out regularly. Make sure your lunch is balanced and has all the major food groups, namely whole grain cereals (rice or chappati or bread), pulses (sambhar or daal), vegetables in any form and curd or buttermilk,” he says.

Exercises to do at office:

Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards yourself stretching the forearm. Hold for 20-30 seconds. Repeat on the other side.

Hip Flexion: Sit tall with the abs in and lift the left foot a few inches off the floor keeping the knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Chair Squat: While sitting, lift yourself up until your hips are just hovering over the chair with your arms out for balance. Hold for 2-3 seconds, stand up and repeat for 16 reps.

Work Office Exercises – Train Your Legs While Sitting At Your Desk

work office exercisesOffice jobs have to be the worst factors for tight hamstrings. Not only are you sitting all day but most women will wear high heels. The majority of office jobs like this are a 9-5 grind for 5 days per week. This type of repetition in damage shortens the hamstrings, which in turn leads to a plethora of problems.

Knees will be the first to complain slightly but just enough that most ignore it. You get up, walk it off, take some ibuprofen and forget about it once it’s silenced. Depending on your foot plan, you may lean more to the outer foot or inner foot, which will dictate if the medial or lateral collateral is irritated.

Eventually your hips and lower back will be next. The soreness on this is a bit more relentless. You try stretches, ice, pain killers and then the next day you get back in those heels, go to work and sit for another eight hours. The pain then sets in for your whole day while you sit and gets worse to where it affects you during sleep as well.

At this point you decide to try some physio, maybe get adjusted at the chiropractor and may even get some deep tissue massage. These are all excellent and should be used to help you heal. The thing is they are not the solution, just the band aid. You have to find a balance in avoiding the cause of the problem to really affect the outcome of this. You cannot quit and probably cannot change your job description but there are small modifications you can make which will over time be your solution.

Take every hour to stop, get up, walk about, get water, and stretch. It takes a few minutes but helps get the lubrication in the knee going and pulls you out of the same position you have been holding for an hour.

If you can, try to slip off the high heels during your seated time at your desk. Better yet, if you can use runners at the office, perhaps you work behind the scenes and not directly with the public, then take advantage of this. Most office jobs will have no issues with professional shoes which are practical. Consider this over fashion for now. Save those fancy heels for nights out and dates.

Hamstring and calve specific stretches can be done nightly just before bed, on the bed and takes a matter of a minute per leg. This small commitment makes a HUGE difference in the end. You can do it more than once per day but the minimal would be once per day.

My last suggestion is to use a body ball for your seat at your desk. This helps you use your postural muscles and letting the hamstrings off a bit. Again this is only something you can do with the okay of your company but for most of you who are not dealing readily with the public or in the public view would be able to do this and be encouraged to do so by your company because in the long run your health means they save money. Think over some of these modifications and save your hamstrings today!