Employee stretching her back and raising her arms in her chair who is about to exercise during work break

8 Easy Exercises You Can Do At The Office

Keeping an active lifestyle can be challenging, most especially when you have a job that requires you to sit all day. While it is commendable to be fully immersed with your work, it’s just as important to take care of health. Jobs that have you motionless in front of a computer can strain on your eyes, back, and neck. Left unchecked, this daily sedentary routine will have a negative impact on both your wellbeing and work performance.

Here are some easy exercises that you can do at your desk and around the office to get the energy flowing back into your body and brain!

  1. Neck Stretch

The neck stretch is the best way to get ready for the rest of the workout because it is an area that usually holds a lot of tension for office workers. To start, tilt your head towards your right shoulder, place your right hand on your head over the temple and add a little pressure by pulling your head down. Breathe normally and hold the position for 10-15 seconds, then repeat on your left side.

  1. Shoulder Rolls

Release stress and tension around your shoulders and neck by loosening them with this exercise. Roll your both your shoulders forward in a slow circulatory motion. Repeat about 10 times and reverse. Inhale slowly for two counts and exhale slowly for 3 counts.

  1. Arm Curls with Bottle Dumbbells

Now let’s get some blood circulation in your arms. Take your handy water bottle, fill it to the brim, then make sure it’s sealed tight. With the bottle in hand and your arm on your side, keep your elbow in place, while slowly raising the bottle so it nearly touches your shoulder. Keep the movement slow and controlled, two seconds up and two seconds down. Feel your biceps working and repeat until you’ve completed three sets of 15 reps each arm.

  1. Seated Torso Crunch

Making sure your chair wheel locks are tightly shut, sit at the very edge of your seat and hold on to the sides of the chair. Pull your knees together and raise them close to your chest. Great for the abdominals, this is something you can do for a minute or two.

  1. Wall Sit

There’s nothing like this classic and convenient workout. Stand tall with your head and back against a solid and sturdy wall as you position your feet, making sure they are about a shoulder-width apart from the wall. Targeting your glutes and hip flexors, bend your knees and lower into a squat position until the thighs are parallel to the floor. Hold the position and repeat as desired.

  1. Back Extensions

Get behind your chair and hold the back for support. Raise your arm forward and up to the ceiling as you stretch your opposite leg behind you. Hold this position for 30 seconds and repeat on the other side.

  1. Use the Stairs

Take the stairs as much as possible, rather than using the elevators. This is the most effective way to get your heart pumping. Make sure you still clock in on time!

  1. Stand Periodically

And the easiest of all, stand periodically as often as you can. Practice standing and walking around for five minutes after every hour of sitting. Doing this will help relieve your body from a lot of tension and stiffness, which will help you be more effective with your work.

Whatever your fitness goals are, it’s still all up to you to do the work and to see them through. Interspersing these mini-exercises throughout the workday can boost your energy. Remember that doing any of these exercises is a lot better than doing none of them. So start with the easiest exercises for you and slowly add a couple more to your routine.

If your job doesn’t give you the opportunity to do any of these exercises, it could be a sign for you to start looking for better options. After all, health is wealth. For happy careers, www.mynimo.com today!

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