What are some of the exercises you can do while in the office?
Most office jobs require one to sit down in front of the computer. This is not healthy as we all know it, sitting for long period of time. What are some of the exercises when one works in the office?
Take the stairs not the lift for less than 5 floors - 8 if you can manage it.
In the lift you may have a rail at each side. If alone treat the rail like parallel bars and
lift yourself by the arms or do some squats.
Volunteer to move furniture but take care not to harm yourself.
Set up a lunchtime running/exercise group.
Use your imagination. Laptop press anyone?
Alternate lunges and squats.
pushups off the desk. Be sure it's sturdy
bicep curls, lawn mowers, or wood choppers with objects
Go for a walk outside.
My office chair is an exercise ball for 70% of the time.
Ah! I love this question! In fact, I used to do a few 'in the chair' exercises when I was bound to an office.
From the chair:
-Dips. If the chair has arms and they are strong enough, use the arms with your feet on the ground. If you really trust the arms, put your feet on the desk!
If the chair has no arms or you don't trust them, do bench dips (see: http://mosladder.hubpages.com/hub/Great … st-Muscles for instructions.)
-Straight leg lifts from the chair, or knee lifts. Sit in the chair, extend your legs and lift them up to a 45 degree angle (or a little lower.) For knee lifts, bring your butt to the edge of the chair, squeeze your knees together and try to touch them to your chest.
-If you don't mind getting on the floor, do pushups or leg lifts or any bodyweight exercises from here. If you have to use the office chair, put your hands on it and do incline pushups or tricep extensions.
-Have a strong doorframe with a bit of a ledge? If you are strong enough and the ledge is wide, do finger pullups. If you need an assist, stand on the chair to make it easier. You can also look in the parking area and sometimes the stairwell for a pullup bar substitute.
You can also bring some resistance bands or small dumbbells with you, depending on your office environment. A couple of short exercise sessions throughout the day is a great way to stay sharp and feel great. Good luck!
Actually I've been contemplating getting one of those cycle thingies that sit at the foot of the chair and you cycle while sitting. I've seen them at medical supply stores I think. I need the exercise after sitting all day, so why not exercise while sitting all day?
Edit: I googled it; they're called stationary pedals.
Stretches are great and not unusual if someone catches you. What better than stretching those muscles? The arms way above the head like a big yawn, out and back to loosen the tense muscles in the shoulders. The legs can be stretched out and bend over to reach the toes (or as close as possible) and squat to pull those thighs whenever you can. Face exercises are easy to pull off too and always good to keep you young looking. Look at Betty White? It worked for her. 90 years old and doesn't look a day over 75. Might not mean much to us now but wait til we are 90! 75 will be cute!
Walking up and down the stairs (or just plain walking, if your workplace is big enough). Try to add at least one flight of stairs per month! If all else fails, go to a rarely used bathroom and do wall push-ups and squats and standing on your tip-toes then letting your heels hit the floor--it sends a shockwave all the way up your spine to your head, which is supposed to strengthen it and reduce osteoporosis in those bones affected (maintain good posture while you do this exercise). (Sorry, I forget where I read that last one so I can't cite references.)
You can do glutial squeezes while sitting in your chair. The benefit is that no one will notice. There's a bunch of other exercises that I go into further detail in my article. I think you'll get some ideas. http://lauraverderber.hubpages.com/hub/ … n-Exercise
To my knowledge Pranayama can be followed while you are working at your office. Because that is very easy to follow and we can expect very nice results. There are two methods of Pranayama. Here I like to tell an easy method. Use your right hand ring finger and thumb to close nose holes. First gently inhale through right side hole and immediately exhale the air through left side hole. Then inhale through left hole and exhale through right You can continue this for 7 or 8 times. In Yoga this is called as Nadi Suddhi. In another method you should control yourself for a few seconds to exhale. You will get many health benefits by doing Pranayama. You will be free from common cold, tiredness, hypertension and so on. But, it will be nice if you have avoided non-veg food items before doing Pranayama.
Use the stairs rather than the elevator (lift in the UK).
Get up and walk over and speak to the colleague you were about to email.
Rather than have lunch at your desk, when the weather is agreeable, take a walk outside and find a bench where you can sit and eat.
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