Tight working Schedules, late office meetings, excessive work pressure and long sitting in front of your desktop or Laptop can result in many health problems such as back pain, stress at shoulders, increased belly fat and lethargy. To avoid these health problems it is must for you to maintain your health by healthy eating and daily exercise. But in office hours it is quite difficult for everyone to maintain fitness levels. Then what will you do? Don’t worry there are many exercises which you can do at your workplace by simply sitting on your chair.
The big question for the average person working nine to five, five days a week is, how exactly can you reduce your sitting time in the average office?
So, all office goers and those who are working in cubicles and sitting in front of their laptops, we have come up with 6 Effective exercises so that you can maintain your health during office.
Exercises You Can Do At Office:
Skip the lift and walk, Strengthen your arms next to the coffee maker, Have spare time? Use the walls!! Like these we have sorted some best exercises for your workplace which are as follow:
1. Neck Exercise
You can perform this exercise in any position that is whether you are sitting on a chair or standing near your desk. Firstly in this exercise, you have to bend your head up and down in which try to touch your chin to your chest, then return to starting position. In the second turn, you have to tilt your head in right and left direction do until your ear touches your shoulder.
And finally, lean your head slightly back trying to look at the ceiling and hold this position. In all three exercises hold the head position for 5 to 10 seconds. After performing this exercise you will feel relaxed and out of stress. Just remember to avoid elevating your shoulder and rotating your neck forcefully.
2. Chair Squats
There are many ways to use an office chair than just to sit in it. You can exercise your legs and butts by squatting in a chair or try leaning against a wall and imitating the same position of a squat. Only you have to do is that stand in front of your chair and stretch your arms straight.
Spread your feet a little wider than your hip-width, then push or try to sit down your butt back on the chair slowly, without fully sitting down. Make sure your knees do not bend inward pass your ankles, then slowly put your weight at your heels and stand up off the chair. Chair Squats exercise will target your quads and engages the muscles in your butt, hips, core and lower legs.
3. Shoulder Shrugs
Shoulder shrugs is a simple exercise which you perform either at sitting on a chair or while standing. This exercise will boost the strength of your shoulder, neck, or upper back muscles and improve your posture. It strengthens your trapezius muscles, support your neck and upper back and reduces the strain on your neck and shoulder.
Only you have to do is that put your arms at your side, keep your chin up, facing straight ahead, and keep your neck straight. Now while you are inhaling, lift or raise your shoulders as much as higher toward your ears slowly so that you feel the stress on your shoulder muscles. Then slowly lower your shoulders back down and breathe out. Try to hold this position for 5 to 10 seconds and repeat it 5-10 times.
4. Twist Your Body
What to feel refreshed and relax your back and body by twisting your body for a few minutes while sitting chair. Quite Easy Yes!!! But How you will twist. Sits straight on your chair and cross your put stress on your waistline and twist it in left and right direction, while twisting stretch your arms and move them along in the direction of twisting.
Make sure your back is erect and slowly twist it so that you can look over your shoulder, try and maintain this position for 10-15 seconds then return back to your original position. Take deep breaths while twisting. The longer your spine, the deeper your twist is. Try this exercise daily in 2 – 3 times in hours.
5. Tone Your Legs Without Leaving Chair
If you work at a desk or spend long periods seated, you can easily exercise with leg raises. A simple leg raise can increase your blood flow, strengthen your leg and core muscles, decrease the risk of muscle atrophy and increase your energy levels. Moreover, you can perform leg raises at your desk at your own convenience and for as long as you can.
Sit up straight on your chair and keep your arms straight on the sides, then simply start lifting your left leg in such a way that they are in line with your hips and hold them there for a few seconds. Then lower them and repeat. And so on. Firstly just lift up only one leg at a time but gradually start lifting your second legs. Repeat 15 to 20 times. Remember to exercise both legs. In addition, keep your hips level up throughout the entire exercise.
6. Incline Push
Incline push is the best way to activate your muscles and take some of the pressure off your arms and shoulders to give you a solid chest workout. All you have to do is place your hand on the chair and maintain shoulder-width between hands. Now align your shoulder directly over the wrist. Stretch your legs straight behind you and keep your feet together and go on your toes so that all your body weight is on your hands and feet. Make sure you are squeezing your glutes and engaging your core. Now slowly move your elbows inwards toward your ribs, and slowly lower your chest towards the floor. Once your elbows bend slightly then push your body away from the floor and extend arms back to starting position.
There are many other exercises that you can perform during your office hours such as side lunges by holding your laptop desk, wall pushups, stationary knee lifts, and tricep Dips by using an office chair. Now you know how to retrain your energy when you are exhausted and to stay fit at your workplace. But Remember if have any kind of shoulder, arm or leg injury then avoid these exercises or consult any gym instructor before doing any activity.
Also Read: Top 8 Workouts At Home To Get Leaner