Everyone who works in the office has experienced situations when there is not enough time for a break, not to mention fitness classes. Moreover, NHS recommends doing 150 minutes of exercises per week and reducing sitting time to avoid the risk of diseases and inactivity.
To prevent this from happening and improve your health at work, make a compromise to distract yourself from the monitor for at least a few minutes a day and do a simple workout.
You can do these 8 easy exercises both during your lunch break and after work to become more active at work. A couple great places to do your workouts in the office are the staircase or at your desk.
1. Stretch your neck and shoulders
Any workout should start with a warm-up. Straighten your back and make several circular movements with your head, then in the opposite direction. Then tilt your head forward, backward, left and right. Do not overdo it: excessive repetitions overload the spine. Perform 3 sets of 7-10 reps.
Next, with a straight back and tense arms, raise your shoulders up, take them back as much as possible and lower them down. You should have a circular motion with your shoulders. It is recommended to perform 3 sets of 10 reps. This exercise is good for kneading the shoulders, spine and arms, which are tensed when working at the computer.
2. Lower back workout
Get up from the table, slowly stretch your arms out to the sides, then bring them together in front of you and clasp your hands together and lift them up. Reach toward the ceiling slowly. If you feel that the spine is stretching and straightening, you are doing everything right. Next, lean forward and try to touch the toes of your shoes. Then, smoothly, without jerking, bend your body to the right and left. This exercise takes 1-2 minutes to complete.
You can also “twist” your spine. While standing, smoothly turn back with your torso, leaving your hips motionless.
3. Workout your biceps, triceps and lumbar
Find a medium-weight object in the office (a stack of printer paper or a stack of documents) and lift it over your head. Holding the object on outstretched arms, bend forward (keep your back straight), slightly bending the knees until your torso is parallel to the floor. Then slowly return to the starting position. Perform the exercise in 2 sets of 8 reps. For strengthening the biceps or legs and glute muscles the resistance band and the loop band from Sculpt Army can be perfect compact fitness gear as an alternative to office accessories.
4. Squat workout
Dreaming of firm buttocks? Don’t forget about squats: no workout, even an office workout, can do without them. Keep your back straight and keep your heels on the floor. Squat until your thighs are parallel to the floor, and then return to the starting position. You should not go lower: this overloads and can damage the knee joints. It is best to do 3 sets of 12 reps This will be enough to tone the gluteal muscles.
5. Workout your chest
This exercise is performed while sitting on a chair. Straighten your back as much as possible, grab the seat with your hands, look straight ahead and raise your legs one at a time. If you feel a stretch in the lower part of the spine, it means that you are raising your legs too high. Now we raise and lower both legs at the same time, connecting the abdominal muscles to the work. Turn the raised legs in one direction or the other (use the lateral abdominal muscles), then pull the knees to the chest and lower them to the previous level (use the abdominal muscles and the front of the thighs). Do this exercise in 2 sets of 15 reps.
6. Leg and tights workout
Sit on a chair and put your feet together. Spread your knees and at the same time try to push them back together with your palms. Hold in this position for 5 seconds and relax, returning to the starting position. Do the exercise for a total of one minute. Remember to keep your back straight and your feet together
7. Workout your chest
This exercise is performed almost imperceptibly to others, but it helps to keep the chest in shape. Sitting with a straight back, put your left palm on the underside of the table and your right palm face down on top of the table. Your hands should be placed approximately shoulder-width apart.. Now,simultaneously press upward with your left hand and downward with your right hand. Hold for 5-7 seconds and relax. Make sure that the pressure of both hands is the same, otherwise the muscles are tense unevenly. Alternate your hand positions for each rep, and do the exercise for a total of 1 minute.
8. Cardio and stand up
One of the easiest exercises you can do is simply going up and down the stairs.. Skip the elevator and try to walk as much as possible. If you perform this exercise on average for 3 minutes a day, in a month you will feel the result – your buttocks and calf muscles will become more defined. Running in high-heeled shoes will further increase the load. But pay attention to how you feel: if you feel that your joints hurt, give preference to running in sneakers or flat shoes.