Advancements in technologies have given us more than we expected. However, while technologies provide us with benefits, comfort, and convenience at an utter level, there are some worrying drawbacks. Modern technologies are increasing our comfort level so much that we forget to work out to stay healthy. This post will guide you with some office exercises to stay fit.
When you are recovering from an illness, an online Nurse In Kenya can help you stay healthy by following good health habits. Online nurses are professional medical persons that guide you online to stay healthy and fit.
The prolonged sitting at the office may lead to health problems such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions. One study concluded that people who sit all day increase their risk of death by 40%.
To stay healthy while working for more than eight hours in your office, you don’t need to buy exercise equipment like dumbbells and treadmills. Instead, we have listed some effective office exercises to help you keep yourself in good shape.
Triceps Dips
Before doing this exercise, make sure your office chair is stationary. Slide into a sitting position on your chair. Hold the chair with your palms and bend your elbows. Lower your body down and keep your back close to the stationary chair. Make sure your hands are taking the weight of your body. Then straighten your arms to get up. Repeat this process twenty times a day in the office.
Work With A Standing Desk
Sitting for eight hours a day at the desk is enough to make your body ill. However, some companies think of the physical well-being of their employees and equip their offices with standing desks.
There are optional standing desks in some offices that allow you to get up and work standing while sitting for many hours. If your office doesn’t have standing desks, ask your employer for them. Alternatively, take a ten-minute break after every hour to increase your body’s blood circulation. The lower blood circulation of your body may become a reason for many physical ailments.
Using Stairs is Among Essential Office Exercises
There is no need to complete 10 thousand steps in a day to stay fit; if you could manage to reach upto five to eight thousand steps in a day, it would be enough to stay fit. However, since you spend most of your time in your office, it could not be possible for you to reach even five thousand steps in a day.
Therefore, it would be best for your cardiovascular health if you use the stairs of your office building instead of lifts. In addition, going downward and upward through stairs gives adequate blood circulation to your body, which helps keep your cardiovascular health at the required parameters.
Alternatively, stand up from your chair after a few minutes and walk for your office chores. Again, doing this regularly and making it a hobby will not let you face health issues ever in your life.
Leg Lifts Under The Desk With Ankle Weights
It’s about finding ways to stay fit in the office – this hack keeps your legs toned without leaving your desk (if your boss is keeping an eye on you). Do a few repetitions of leg raises under your desk every hour while wearing leg weights. So if you aren’t concerned about who sees you wearing them, then take a stroll around the office wearing them.
Desk Push-Ups
Next on the list of office exercises is desk push-ups. Make sure your desk is stable and hard enough to take your weight to do this exercise. Stand a few steps behind your desk so that you can hold your desk with your hands.
Hold your desk wider than your shoulder width. Now take your body downside of the desk while keeping it straight and firm. Then move your body with the support of your arms until your arms get straight. Repeat this up and down movement 20 times during your office hours.
Wall Sit
You can utilize your office walls to perform convenient office exercises. Wall sit is one of the most effective office exercises. While performing this exercise, hold your back firmly against a wall. Slide your back along the wall until your hips and knees are bent to make a 90-degree angle. Hold yourself at this angle for half a minute.
At this position, your core, glutes, quads, and hamstrings will help you to hold up. This is a great exercise to stay fit, and it can be performed regularly at your office.
Scroll down to know more office exercises.
Walking Meetings
There may be some changes during office hours where you need to walk to perform some tasks. Increase the number of such tasks that will allow you to be active. For example, take meetings and talk with clients over a cellphone while walking. Such healthy tricks together aid in making your body fit and active.
Alternatively, if your office is within walking distance of your residence, it would benefit you and your health. Walk every morning and evening towards your office and residence, rather than using public transport or your vehicle.
Star Jumps
This office exercise can memorize your childhood. Among all the office exercises, this one is full of fun and excitement. To do this exercise, stand straight while your feet are wide enough your shoulder width. Set your hands aside your body; now jump with wider feet and land before clapping your hand over your head.
Jump again to come back to the starting position. Repeat this exercise ten times during your office hours. Star Jumps exercise impacts well on your muscle groups, including hamstrings, core, and hip flexors.
Shoulder Shrugs
While you may spend most of your day sitting at a desk, that doesn’t mean you can’t move your upper body for activities other than typing and writing.
Inhale deeply and shrug your shoulders to release your neck and shoulders. Next, lift your hands up to your ears and hold them there, then release them and lower them. Repeat this exercise 3 times to strengthen your upper body.
Conclusion
These office exercises will prove very helpful for you to workout along with working for your boss. If you have any questions, you can consult with an Online Doctor In Kenya. They will consult you with their years of experience and expertise in medical care.
