Introduction
Work has evolved over the years, shifting from a more active and outdoor lifestyle to a more inactive one. Yet, we remain in front of our laptops for lengthy periods of time on the desk, unaware of the consequences that this lifestyle may have on us.
Sitting for long periods can shorten your life expectancy (yeah, it’s that severe). In addition, it causes health problems that can hasten your death.
So, what are your options now?
Exercising and moving are the solutions.
Nevertheless, doing exercises at work comes with its own set of difficulties.
So, here’s Live Enahnced explore the list of activities that you can perform with ease and don’t take up a lot of time.
Roll the neck
source: healthline.com
This type of workout is excellent for warming up your neck and releasing tension that has built up after a long day in front of the computer. However, if you have any pre-existing neck or cervical difficulties, you should skip this.
- Gently turn your head to one side from a comfy comfortable, correct posture.
- Next, rotate your head backward, then to the contrary direction, and lastly to the front in a clockwise direction.
- Return to your starting position and repeat the motion in the reverse direction.
- Continue 5 times on the opposite side of where you started.
Keep in mind that if you experience pain, you should discontinue.
Raise the calf
source: hearstapps.com
When you sit for lengthy periods of time, blood accumulates in your legs, increasing your risk of various ailments. One of the most crucial workouts to do is calf lifts. It constricts the blood arteries in the legs, allowing blood to flow more freely back to the heart. It also makes the lower limbs look better.
- First, balance yourself by standing behind your chair and hold it.
- Next, lift one leg above the floor and raise yourself on one leg’s feet, then lower yourself.
- Do this with both legs a few times more.
Back exercises
source: healthline.com
Lower back pain is a common occurrence that happens due to prolonged sitting, and back workouts can reduce it and does not require much physical area.
There are many exercises available; one can select the one that suits their needs. It’s crucial to prevent clenching the muscles in your back.
We can backstretch in a variety of ways, including attempting to touch your toes while standing or just stretching your back while sitting. Moving your back in the left and right direction multiple times while standing is another type of back exercise.
Chest exercises
This exercise will help you stretch your back and neck muscles. In addition, chest opening exercises are great for stretching your chest muscles and eliminating hunched back problems.
1 – Sit upright with your feet hip-width apart, and your hands interlocked around your back near your hips.
2 – Bow your torso while bringing your hands up vertically to your body. Make sure your fingers are pointing up at the ceiling.
3 – Relax after a few seconds of holding the stance. Repeat this several times and move back to your tasks!
Relax your wrists
Many tasks we do on a regular basis, particularly for office employees, might lead to wrists stiffness and soreness, even if we aren’t aware of it. Basic exercises might help to increase mobility and relieve discomfort in this spot.
- Clear any items from your desk’s surface by standing in front of it.
- Position your arms on the desktop with your palms facing your body and your fingers on the side of the table.
- Gently press down toward the desk with your arms spread out. Make absolutely sure your arms are in a comfortable position.
- After a few seconds of holding this position, move your arms in a clockwise direction.
Stretch the back
source: pinterest.com
It is a basic exercise that strengthens and stretches the muscles in the neck and spine, resulting in improved posture. It also provides a gentle massage to the abdominal organs, which is beneficial for stress alleviation.
- Sit up straight on your chair, with your feet firmly grounded.
- Place your arms on your knees and relax.
- Take a deep breath and extend your back, gazing up at the ceiling.
- Finally, exhale while rounding your spine and lowering your chin to your chest.
- Do this exercise at least five times.
Stretching lunges
If you’ve ever done lunges, lunge stretches should come naturally to you. It’s comparable to lunges, with the exception that it stretches more muscles in the inlet and outlet thighs, hamstrings, and quadriceps.
- Stand tall, hip-width spread, with your palms on your hips.
- Step forward with your right leg and drop your body as much as you can. For added stability, put your hands on the ground.
- Take a few seconds to catch your breath, then launch back into the stretch.
Stretch the shoulder
source: medicalnewstoday.com
Shoulder flies are another fantastic exercise that you can do with a handful of water bottles to promote relaxation in your shoulders and give you rest. It’s a fantastic way to strengthen and even relax your shoulders.
- First, stand properly facing front and take water bottles in your hand.
- Then, do as many reps as you can, and elevate your hands to the side.
- Repeat the same with another hand too.
- With one hand, perform at least 20 reps.
Hug the leg
This exercise will stretch the muscles of your whole body and help you feel relaxed.
- Sit on the edge of your chair if it has wheels, and push it against the table or wall so it won’t roll.
- Place your feet flat on the ground.
- Bend over with your chest to knees and your arms dangling loosely to the ground.
- Place your arms behind your legs, with the right hand gripping the left forearm and the left hand holding the right.
- You will feel the stretch in your spine, shoulders, and neck. Hold for a few moments and then release.
- Repeat this exercise three times or as much as you’d like.
Breathing exercises
source: drweil.com
Breathing exercises are the first step in unwinding from a hard and exhausting day. Deep breathing can assist us in relaxing by lowering our heart rate and blood pressure. Furthermore, it can aid in mental well-being by reducing stress and allowing us to remain more focused.
- Make absolutely sure you have a comfy position, and your feet are firmly planted on the floor.
- Keep your eyes closed: close the right nostril with your thumb while inhaling in through the left.
- Utilizing your ring finger, cover the left nostril and retain your breath for a few seconds.
- Take your thumb out of your right nose and exhale slowly via the nostril.
- Next, breathe in via your right nostril, cover it with your thumb, and release it via your left nostril.
- Continue the process as necessary until you feel more centered and at ease.
Wrapping up!
You now have a toolkit of suggestions and methods to help you maintain a healthy work-life balance. The essential thing is to be conscious about how much time you spend resting and getting up and moving around.
Even if you don’t have any exercises to do at your workstation, you need to get up from your desk at least once per month.
Set the alarm to remind you to get up and move and stop straining at that Excel spreadsheet. Even two minutes of walking every hour can help combat the harmful consequences of sitting. Isn’t it true that you’re still sitting? So get up and move around!
