If you are reading this, you are probably a person who spends many hours in the office. We know that sitting all day is not good for your health, so we have prepared a list of 12 exercises that you can do in the office to stay in shape during the workday. Let's go there!
Arm stretches
Sit in your chair with your back straight and stretch your arms up. Hold the position for 10 seconds and then lower your arms. Repeat 10 times.
Leg stretches
Sit on the edge of your chair and extend your right leg forward. Hold the position for 10 seconds and then switch legs. Repeat 10 times.
Heel raises
Stand behind your chair and raise your heels until you are on your toes. Hold the position for 5 seconds and then lower your heels. Repeat 20 times.
Neck stretches
Sit with your back straight and lower your head towards your chest. Hold the position for 10 seconds and then raise your head. Tilt your head to the left and hold the position for 10 seconds. Repeat to the right. Perform 10 repetitions.
Squats
If you have a free moment and ample space, do some squats to work your legs.
Triceps push-ups
Place your hands on the edge of your desk with your fingers pointing toward you. Flex your arms and lower your body towards the desk. Then return to the starting position. Repeat 10 times.
Walk and climb stairs
If you have to talk to a colleague or complete a task, take the opportunity to take a walk around the office. If your office has stairs, use them instead of the elevator.
Wrist stretches
Stretch your arms forward with your palms facing down. Bend your wrists up and down for 10 repetitions. Then rotate your hands in circles for 10 repetitions in each direction.
Back stretches
Sit in your chair with your back straight. Cross your right leg over your left and turn your body to the right, holding the position for 10 seconds. Repeat to the left. Perform 10 repetitions.
Leg stretches
Sit on the edge of your chair and extend your right leg forward. Hold the position for 10 seconds and then switch legs. Repeat 10 times.
yoga stretches
Perform some simple yoga stretches, such as mountain pose or triangle pose, to work muscles throughout your body.
Breathing exercises
Take a break and do some deep breathing exercises to reduce stress and improve concentration.
In conclusion, there are many ways to stay in shape during the workday. Incorporating some of these simple exercises into your daily routine can help keep your body and mind in good shape while you work. Remember, small changes can make a big difference in your long-term health.
