These days it seems important to log in long hours after idle hour with your buttocks glued to your chairs. Using the old “no-time-to-exercise” excuse is becoming a trend more than ever. Even short bouts of cardio, stretching and strength exercises in your office can help improve your fitness and health. We cannot promise a six packs abs with it, but this can surely get rid of your pain, improve your strength and burn a few extra calories. We have some sneaky exercises to a healthier and a happier work day.
Cardio: Burn Calories not electricity!
- The Stair Master:
Take the stairs instead of the elevator. Feel the real leg burn. If you work on the 8th floor and never ever taken the stairs, start with walking up 3 floors and take the elevator from there. Add in one more floor each week as a treat for completing the task.
- Slog and Jog:
Instead of slogging for hours nonstop, take a mini break and jog on the spot. Pop up from the chair to admire the butt print on the chair, and jog at your desk. Want to huff and puff a little more, lift those knees closer to the chest. Do it for a minute and get back to slogging.
- The Wandering employee:
Walking during working is underrated. Instead of dialing extensions and writing lousy emails, walk up to the cubicle of your co-worker and see the importance you get from them!
- Sneak into the Conference room:
If you find your conference room to be empty, walk in through the doors like you own it. Stroll as fast as you can through the room. Make sure you keep changing direction around the conference table to avoid any hip pain.
The Unauthorized Office Chair
- The chair Swivel:
Use your desk chair to swivel with your oblique abs. sit upright, let your feet hover over the floor. Hold the armrests firmly. Use your core to swivel the chair from side to side. Swish back and forth for 10 rounds.
- The “Weeee” desk chair:
Everyone likes to play with their desk chair. While seated in the chair, position yourself at a one arm distance from your desk. Raise your feet slightly off the ground and hold onto your desk. Pull yourself towards the desk and push yourself back. Repeat 10 times or until you burn holes into the carpet.
- The desk squat:
Start standing with your feet apart. Pretend as if you are sitting on your chair and getting back to business. Bend your knees slightly and the thighs are parallel to the ground. Touch your buttocks to the seat of the chair and push yourself back up. Repeat 10 times.
Under the wraps
- The silent Butt squeeze:
start toning your booty. Simply squeeze your buttocks, hold for 10-15 seconds and release. Repeat until they tire.
- The Kegels:
Women can do Kegels. Tightening, holding and then relaxing the pelvic floor muscles (the muscles that control the flow of your urine every time you want to rush to the little ladies room).
- The Ab squeeze:
Another silent deskercise, this one can be covertly be executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.
Be the Mr. Deskercise guy instead of Mr Formal
- Touch your toes
The old touch-your-toes are a great stretch for your legs. Pop-up of the chair put one leg on your chair and bend to touch your toes.
Remember when you are irritated and you want to say, “ I do not know what the hell is going on around here!” Do the same. Shrug. Bring your shoulders close to your ears. Repeat it 10 times and get back to your screen.
- Reach for the sky:
Sitting tall in your chair, stretch both your arms over your head and reach for the sky. Hold it for 10 seconds and do it again.
- The chair yogi:
Sit facing forward, turn your head to the left and torso to the right. Feel the stretch and do it on the other side. Repeat.
- Drop a pen:
What should you do if one of your coworkers finds you two feet away from your desk , stretched out, staring at the floor? You can pretend you dropped a pen. But it’s better to say, “Feels awesome. Try it!”
The Fun Lunch Time
- The Wall Street Squats:
When everyone has left for lunch, it’s squat time! Stand against a wall, drag your back down while bending your knees till your thighs are parallel to the floor. Squeeze your buttocks and come back up. Repeat 15 times and head for lunch.
2. Desk Push Ups:
Lay hands on your desk. Incline your body in relation to the floor. Do 10 push ups. If you’re worried about getting sweaty during work – don’t! Doing five or even ten push-ups at a time is not going to make you sweat.
- Go for a 20 min walk post lunch:
Go for a 20 min walk break after your lunch with your colleagues. Laugh. Praise. Share. Live. Make your workplace fun than boring.
Try these fun bursts of a workout either by yourself or with few of your colleagues. And if you still have any doubts on how to get your share of exercise book an appointment today for a FREE 20 min consultation with an expert physiotherapist.
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Source : Practo Healthfeed