If you are an office workaholic, there are never enough hours in the day and sitting in front of your digital screen for hours on end might be the most productive way to get stuff done, but it isn’t going to do your health much good. The human body was designed with activity in mind and spending hours at a time in a seated position is bad in a lot of ways; firstly, it puts a lot of strain on the lower back muscles and circulation is impeded when sitting for long periods, hence the numbness when you shut off the blood supply to one of your legs.
Here are a few exercises that you can do in the office.
✔ Tricep dips – These are easy enough to do while at your workstation; out your feet under the desk and with a chair behind you, hold with both arms and gently raise and lower. Make sure that the chair is stable and you can do at least 10 reps per set and 3 sets per session and who knows, maybe you will start a new trend at lunchtimes!
✔ Desk push-ups – Move your chair away and stand about 4’ from the desk, move your hands to the desk and lower your upper body, then raise it again. Repeat this at least 10 times, then take a short rest and do another 10 and finally one more set of 10 desk push-ups. This can be an effective back pain treatment that a physiotherapist might recommend to an office worker.
✔ Calf raises – Simply stand and elevate yourself onto your toes, then release back down, do this for at least 10 reps and this will work your calf muscles. 3 sets are enough for a novice and as you become more used to daily exercise, you can increase the intensity.
✔ Squats – Squats work the quads, hamstrings and core and they are very easy to do; find a space, stand tall and with a chair behind you, keep your feet apart, your arms in front and slowly lower yourself to the almost sitting position, then stand up again. This works your thigh muscles, which should burn after this session of exercises. Here are a few tips to lead a healthier and happier lifestyle.
✔ Lunges – Stand tall with a straight posture and with your hands on your hips, take a big step forward, bending your front knee until it touches the ground, then raise yourself and repeat until you have done one set of 15. Take a couple of minutes rest and do another set of 15, with a third set as a final push. Add this set to all the others and you have an effective workout that you can do in your own office.
Of course, your physical health & well-being is important and we hope that this list of exercises helps you to stay fit when working in an office environment.
