Do you spend your time sitting at the office? Maybe more than 8 hours? You’re not alone. Hypokinesia is a huge problem of humanity. In general, many people tend to live a sedentary lifestyle. The modern lifestyle is very difficult, people tend to work two or three jobs to survive. They get up early, go to work… and then spend the hours sitting at their office, maybe in front of a PC. On the other hand, there are people who simply sit at home when they get a day off. Like staying in their bed to recover for the next day.
Some people visit their friends or go to a bar. But again, this is an unhealthy lifestyle – smoking, sitting, drinking… More and more illnesses due to hypokinesia, asking for alternative ways to fight with depression.
What about you? How much time do you sit on a daily basis?
Exercise while sitting at the office
It’s easy to train while sitting – superb creativity makes everything possible
Working while sitting in the office is not easy at all, and people tend to have no time for themselves at all. But you still have a break! You can exercise while sitting. You are not with your clients or boss all the time, if there are no clients in the office, you can start exercising!
See below a nice list of options – start now:
In this video, you can learn many various exercises for your abs and oblique muscles. You can use a notebook, your purse or even a handbag as a training device. You can torsion your body, or you can also lean forward. Your neck is free too, why don’t you activate it while sitting? Or your arms, lower back, and shoulders. Are you creative enough?
Your ankles are hanging, your calves too. Why not rotating them while sitting? You can rotate your ankles in both directions for five or ten seconds. You can also tone your calf muscles. Lift your heels off the ground and put them down. Lift on the tips of your toes while sitting. Rotate your feet to the inward or outward. And there is no need to get up off your chair for all of these!
There are so many exercises you can perform, and if you need more explanations, here they are:
Clenches – clench your buttocks and hold this position as long as you can, no longer than 20 seconds. You can perform eight to ten repetitions, five sets. Your coworkers will not see what you are doing!
Waist rotations – rotate your waist while sitting on the chair. Perform as many sets as you can, holding the position for ten seconds to the each side. If you want more advanced form, keep your arms in front of you, fully extended.
Mandibular contractions with neck movements – close your mouth contracting your cheeks and neck flexors (muscles under your neck). Slowly move your neck backward, keeping your body steady and neck flexors contracted. The complete movement should last seven seconds, (perform ten repetitions). Or move your neck sideways, in the same exercise.
There are many other exercises you can perform, be creative. A whole day in the office cannot stop you from staying active!
Stretching while sitting – no more mission impossible
You can also perform stretching exercises! The research confirms stretching reduce lower back pain. There are many office workers who complain about lower back pain… You can start stretching lower back while sitting, take a look at this video. Isn’t it wonderful, you can perform all of these exercises while sitting and while not getting out of your office or workplace?
You can stretch your lower back, oblique muscles, abdominals, upper back, triceps, deltoids and lot more. Even your calves can be stretched – put them on the floor and push the upper part of your foot backward. No more excuses, there are so many various exercises, and all of them can be performed while sitting! Are you even aware how many health benefits stretching has?
Being busy is not an excuse anymore, you can find half an hour to train, even if you work the whole day! If you don’t have time for cardio or strength training, perform it in your office and start today! You can strengthen your muscles in many various ways. Don’t use every single break on your job only for chatting or smoking.
Start working on yourself and enjoy improving your blood flow and obtaining better results at work! Let the brain improve your mood and give you additional energy for work and everyday activities!