Perfect Exercises for the Office
Monday, November 4, 2013
The most common excuse for not getting exercises in is time, and not having enough of it. The largest consuming activity of time for most of us is work. So why not combine the two and get a workout in while working. You can choose to sweat or not to sweat, but most people avoid exercise at work for fear of people thinking they look weird or awkward.
Two easy exercises for the office are stretching and core stability on an exercise ball.
Stretching is natural, and most people stretch at the office even though they don’t realize it. This is most common when yawning, most office workers make a stretching movement 5-10 times in a work day even though the don’t realize it. Why is this? Because its feels good, it releases stress in an easy movement, and since everybody does it, it doesn’t seem out of place in a typically stressful environment.
Take 5 minutes and to stand up – you can still look at your screen and work (or at least look like you’re working).
- Stand feet shoulder width apart, shoulders relaxed.
- Put both arms at your side
- Let your head fall to the right and slightly forward, stretching the muscles on your left near the base of your neck.
- Hold for 30 seconds.
- Take deep, even breaths while doing this stretch
- Repeat both sides.
This stretch is easy and straight forward but it is targeting the one area that tightens up the most from working at a keyboard and mouse, often leaning forward towards a computer screen.
Sitting on an exercise ball is a great way to get core stability while working at your desk instead of a typical chair. It allows you to target the small interstitial muscles in your lower front and back that can make a huge difference for you as you head past middle age.
- Sitting square on the ball, feet planted firmly shoulder width apart and in front of you, back straight.
- Slide slowly forward, keeping your thighs parallel to the floor and your back as straight as possible.
- Once you’ve reached the point where your feet are touching the ball, go the other way, sliding backwards, your thighs will start to point down as your legs straighten, this is normal. Keep your back straight.
- Once your legs are straightened, move forward again.
- Repeat this 10 times.
This works not only core muscle in your lower back and stomach but it also targets your thighs and quads.
There you go, two exercises that don’t draw attention, will relieve stress and lengthen your focus for the work day. We’ve got lots more where this came from. Its ok to treat yourself to a mind and body break during work, these breaks allow you to get more done.