Health

Exercises to do in your work day and stay active

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Don’t have much time to exercise? Thanks to these tips, you can stay in shape, without neglecting your work and while doing your daily work.

Exercises you can do from the office or at home, in minutes

These exercises which are shared below, although easy, are still effective in keeping your body fit and active, without having to quit work and pending tasks.

1. Squeeze the legs

The objective of this exercise is to tone the legs and keep them moving to increase blood pressure and thus avoid later problems such as cramps, numbness or flaccidity. All you have to do is place something between your legs, be it a bottle, a pen or whatever you have on hand and apply pressure in different sessions, preventing the object from falling.

2. Hypopressive Chair Exercises

Hypopressive exercises have been developed to restore muscle tone of the pelvic floor in women after childbirth, but they are very beneficial for everyone, improve posture, strengthen the abdominal belt and even improve sex life.

The best thing is that they can be done without hardly noticing anything. Take three deep breaths, the last time exhaling all the air from your lungs. Without breathing, open your ribs as if to breathe, which will cause your navel to sink. Hold this position for 10 seconds and repeat the whole process.

3. Head movements

It is a very simple and at the same time effective exercise to eliminate neck tension. From your chair, make sure to keep your spine straight and start drawing a circle with the tip of your nose, very slowly. 5 times on one side and 5 on the other. You can also add movements to the sides and up and down, the movements must be fluid and follow a rhythm.

4. Leg exercises

Sitting for long periods increases inflammation. So you have to get up more often. Stand anywhere in your workplace and lift one foot slightly off the ground and tiptoe over the other.

Then lower yourself slowly and switch legs. Repeat legs alternately. Throughout the process, keep your abs tight and your back straight.

5. Office chair squats

Squats get their name precisely from this, from the movement we make while sitting down. Make sure your office chair is adjusted to your height (your knees should be at a 90 degree angle and your feet flat on the floor) and take advantage of its presence to do a series of one-minute squats.

The secret to making squats in the office serve as cardio exercise in addition to your muscles is that you do them at top speed. Go up and down as many times as your physique allows, yes, remember that you must activate the gluteal and abdominal muscles during the downward movement and those of the legs and abdominals during the ascent.

6. Take the stairs or walk

If you are in the office and your job involves walking from floor to floor, we recommend that you avoid the elevators and start using the stairs, because it is not only a cardiovascular exercise, but it also helps tone the muscles of the legs and buttocks.

You can start by gradually replacing the elevator with the steps, that is to say, start by walking up one or two floors first and then take the elevator to get to your floor.

This exercise also applies if your house has more than one floor. Over days or weeks, your legs will feel stronger.

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