5 Exercises to Do at Work
‘’Work’’ used to mean getting your hands dirty, getting stuck in and partaking in a bit of manual labour. These days, work can mean many things, but for the majority of us it means sitting for extended periods of time at our office desk. After a hard day at the office, sometimes exercise is the last thing on your mind, but it’s an essential part of healthy living.
These 5 office based exercises can help you maintain your daily exercise habits, help with good posture and keep your mind sharp. A must for a productive you this 2016.
1. The Stair Master
Elevators are often way too busy and can be an awkward place for small talk. Avoid the crowds and the small talk and take the stairs. If your office space is on a high floor, consider getting off the elevator a few floors early.
YOUR LOWER BODY
2. The ‘Silent’ Seated Gluts Squeeze
This isometric exercise is unnoticeable and can have a great benefits for your behind. To start working those muscles, simply squeeze and hold the buttock muscles for 10 seconds at a time. Keep repeating until you tire. 10 times per hour is great!
YOUR UPPER BODY
3. The Chair Dip
Tone the backs of those arms and the shoulders with a little dipping action. With the feet firmly planted on the floor, place your hands on the edge of the chair and lower your upper body down until your elbows are at 90 degrees. Extend the arms fully to return to the start position. Try 10 sets of 10 with 1 minute rest between each set.
YOUR CORE (Postural Muscles)
4. The Office Chair Swivel
Unknown to many, the office swivel chair can be a fantastic tool in the strengthening of the core! To get the Abs and lower back working, sit in your swivel chair and lift your feet off the floor. Hold onto the edge of the desk with only the index fingers and thumbs and swivel left to right repeatedly (go as far round as you can). Complete 20 swivels left and right. Repeat throughout the day.
5. The 5 Minute Meditation
The mind is just as important as the body when it comes to leading a healthy lifestyle. Keep the mind sharp with a daily 5 minute mediation. Make sure you are undisturbed for a period of 5 minutes. Sit upright in your office chair with your hands rested on your lap, your head facing forward and the feet firmly planted on the floor. Close the eyes and breathe deeply filling your lungs with fresh oxygen. Focus on breathing in the good and breathing out the bad. Allow your body and mind to be still for 5 minutes. Wake up after 5 minutes and feel invigorated!
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