Sitting for eight hours at work, without getting up often, leads to an increased risk of developing heart disease, high blood pressure, diabetes, obesity, depression, and muscle and joint pain. For this reason workout at the workplace to stay healthy.
Therefore it’s always a good idea to shake things up a bit in the workplace. Here are some exercises suitable for performing in the workplace. Then repeat each exercise 10 times.
1. Tricep Dips
To perform this exercise, you need a chair without wheels. Then stand in front of a chair with your back facing the chair. Place your palms on the chair with your fingers facing you. Lower yourself with your hands down, bending your elbows, and bring your chest to almost the same height as the work desk. On the whole, this exercise targets the chest and triceps.
2. Seated leg extensions
Sit in a chair with your back straight, chest forward, and shoulders back. The core should be tight. Try to lift the shin of the legs, alternately, so that the lower part of the leg comes parallel to the floor, and the hamstring detaches from the chair. Hold on for a few seconds, then repeat on the other leg. This exercise is suitable for strengthening the quadriceps, which is an important muscle for supporting the knee.
Muscle groups activated: core, quadriceps, and hip flexors.
3. Desk push-ups
The hands are placed slightly wider than the shoulders and are straight, and the upper part of the body is bent toward the desk. You lower yourself down by bending your arms at the elbows until your chest almost touches the desk. It activates the chest muscles and triceps.
4. Oblique twists
If you have a chair that rotates, you should hold the desk with your palms, and with the chair, rotate alternately and cut to both sides.
Otherwise, keep your arms bent in front of you and turn your body alternately to one side and then the other. Make sure the movement is from the core.
This exercise activates the obliques.
5. Seated bicycles
The hands are placed behind the head and the feet are flat on the floor. At the same time, lift one knee and twist your opposite elbow toward it. Active muscles: abdominals and obliques.
6. Glute squeezes
You sit straight on the chair and make contractions (squeezing) on the buttocks as hard as you can, from 10 to 30 seconds, then relax. In the, end the muscle group covered by this exercise is the glutes.
Of course, there are other ways to be physically active in the workplace. For example, you can use the break for a short walk, then while talking on the phone move around the office, do not use the elevator but regular stairs, walk or ride a bicycle to the workplace also replace the office chair with an exercise ball.
