Familiarize Yourself For Exercise In The Office

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The research found that sit too long, such as when working in the Office, can increase the risk of chronic diseases, such as cardiovascular disease, diabetes, up to an early death. There are many ways that can be done to minimize it. One of them is by doing light exercise at the Office.


The human body is not designed to sit 12 hours a day. That's why just sit alone in the Office can bring a headache to pain. Furthermore, sitting too long at risk have an impact on the body's ability to manage blood sugar levels, blood pressure, and slows the metabolism of body fat. Less moving in the workplace as well did not only result in obesity. People who are thin-bodied, but less risky moves on, experienced bone porous due to osteoporosis as well.

Therefore many people looking for ways to be able to do light exercise in the Office on the sidelines routines. The study found that even just a 15-minute movement each day can have an impact equal to 60 minutes of exercise, especially if you can increase the intensity of the movement. The key is to start slowly, little by little, then continue to add to the intensity and frequency. These simple movements can act increases the levels of oxygen and blood flow to the muscles so you feel healthier and more ready to work next.

The Movement When Seated
If it is not possible to perform extreme or there is no room to move, you can try some of these simple exercises that can be done while sitting on a desk.


  • Stretch your arms above your head for at least 30 seconds. Navigate a stretch of the arm to the left, hold 10 seconds, then navigate to the right. Repeat for 3-5 times.
  • Expand both or one leg forward. Hold for a few seconds before it is put back on the floor. Repeat 15 times.
  • To move the muscles of the shoulders and chest, place both hands on the handle seats. Lift Your butt and body slowly, a few inches from the seat cushion, with a fixed resting on hands. Hold it a moment, then put the body back. Repeat 15 times.
  • Back to loosen and tighten the muscles of the upper arm, hands on the end of the table with two hands. Slowly, while still seated, keep your seat back up to stare at your face to the floor, the head was between the two arms. Then when his back again while pulling the seat back to the table. Repeat up to 15 times.
  • By sitting you can even practice your Kegel gymnastics to train under the pelvic muscles that control urine. While seated, tighten your buttocks, hold for a few seconds, then release. Repeat up to 15 times.
  • Abdominal muscles top also can be trained in a manner above, i.e. try to tighten that section, hold a few seconds, then release.
  • To loosen the shoulders, swivel shoulders and lift up to the ear while took a deep breath. Remove while releasing the breath. Repeat three times.
  • To release the tension of the head to the neck, up and down slowly.
  • Rotate the upper body to the right or left behind by holding on to the seat vertically. Hold it a little while, then change to the other side.
  • Straightens the toe down and pull up alternately with gently to loosen the ankle.
  • To relieve the tension of the back, cuddle the body itself by placing the left hand on the right shoulder, left shoulder and hands on. Hold it a moment, then release.
  • Sitting in a Chair and stretched both arms sideways left and right as far as possible. Hold it a moment, then restore again to the chest. Repeat until 5-6 times.
  • With the sitting position, hover the knees to the chest, hold, then place. Repeat as much as possible. Make sure your Chair is not a wheeled Chair to avoid falling.

The bottom line, avoid sitting in the same position every day for a long time. Change sitting position or wherever possible take pause every half hour once for standing taking a drink or to small rooms. If possible, bring a simple sports equipment that can help the body motion in the Office. For example, the fitness ball can be used occasionally as a substitute for a Chair or small dumbel to lifting weights to train the muscles of the chest and arms.

Movement At Half
If you have the discretion to move longer or more extreme, you can try doing a movement with moving on from your desk. Take a moment as much as possible, for example, when on the stroke of lunch or while you wait for the results of the print or photocopy. Here's how you can do:


  • Rose from the Chair, stretched legs as wide as the shoulders. Bend down and reach for your right to end with your left hand, hold sometimes. Repeat on the other side of the body and also repeat a few times.
  • Run in place for 60 seconds. Can be varied by jumping on one foot, and then replace it with the other leg.
  • Walk down or up the stairs with quick steps. Repeat 5-7 times a day.
  • Stand with one foot. Bend the other leg and point it to the rear until the soles of the feet touching the buttocks. Then simulate movement ' jump rope '.
  • Push-up with resting on a sturdy desk can be an option exercise amplifier arm muscles that are effective.
  • Place the seat some distance from the table. Sit down and get up from the Chair as quickly and as much as possible.
  • Do push-ups with the movement of the object on the wall. Give Your distance with the wall as far as arm's length. Paste both palms on the wall, then drop the body towards the wall, all the while supported by both hands.
  • Select a location for lunch or a meeting at a place some distance away, but still within walking distance of the Office with some friends.
  • You can also get off the vehicle at a greater distance from the Office so you can walk to there.
  • If possible, take the stairs instead of riding the elevator or escalator.
  • You can install reminder alarms are active each day to remind him to stand and walk or stretch the muscles. For those of you who have the body fit, ideal targets per day are actually done about 2000-2500 steps or walk as far as 1.5-2 kilometers. That way, you can slowly pursue the ideal number of steps, namely 10 thousand steps a day. However, if this is hard to do, just try to stand and walk as often as possible. Rather than contacting via e-mail, text message or phone, you can come to the table Office colleagues. So is walking into a phone or printer machine, as well as a cash machine.


Cycling or walking to the Office may also become more extreme options to exercise. If there is a gym near work, you can try to work out a brief time in the morning before work, during lunch hour, or evening after office hours.

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