Fitness in the office: simple exercises for health

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

“And my health is not very good.

Either paws ache, or the tail falls off …"

Cartoon "Three from Prostokvashino"

This state is familiar to almost all office workers! And even if you love your job, the body is no better off from this - after all, you have to sit in front of the computer for at least 8 hours.

In addition to swollen legs and back pain, continuous sitting can lead to major health problems, including severe headaches, "female" diseases and joint problems.

To prevent such troubles and stay productive all day, we recommend that you still find time for a physical activity in the office. We have selected a set of effective exercises that you can easily do right at work.

123RF / Olena Yakobchuk

Back and Neck Exercises

Neck, shoulders, back - how you want to relax them after a long sitting at your desk! If you are not lazy, you can get rid of the discomfort in the spine and strengthen it right in the office. The following exercises will help you with this.

Back stretch

Perform the well-known exercise "lock" several times: put your hands behind your back in a lock and bring your elbows together. Then close your palms and stretch your arms as high as possible, straightening your back as much as possible.

These simple exercises effectively relax your back and stretch your back and shoulder joints.

123RF / langstrup

Back bend and twists

Sit on a chair with your feet shoulder-width apart with your knees at right angles. Grasp the back of the chair on both sides with both hands. Trying not to strain your back, spread your shoulders and bend. Remain in this position for 5 seconds. Do the exercise 5-6 times.

Now take the same starting position on the chair. Turn towards the back of the chair with your whole body - you will get twists in one direction or the other.

Twisting can be done in another way. Place your hands on your shoulders and turn left and right so that you can see what is happening behind you.

As soon as you feel that your back is tense, you can do these exercises again.

123RF / Wavebreak Media Ltd

Relaxation of the muscles of the shoulder girdle

Sit flat on a chair, feet shoulder-width apart. Raise your shoulders up, then lower down. Repeat 5-6 times.

Now lower your arms and make four rotational movements with your shoulders forward and then back. You can make these movements with your hands on your shoulders.

Relaxation of the neck and back

Perfectly relieve tension on the neck "nose-tip drawings". Sit up straight and write something with your nose, first to the right and then to the left. This will gently press on the clamps in the neck area.

Now get to your feet and lower your arms. Relax your neck so that it hangs. In such a relaxed state, slowly bend, touching your legs with your hands. After 10 times, you will feel the spine relax.

Gymnastics for the eyes

Our eyes get tired even more than the spine. We can sit for hours at the computer, staring at one point, and not blink. Precisely because eyes need regular exercise.

1. Take 15 minute breaks every 2-3 hours. First look in different directions: up, down, left and right.
2. It is good to look into the distance - for this, select one point in the distance and concentrate your gaze on it.
3. Pick two objects at different distances from you, and quickly look from one to the other. For example, a tree outside the window and a phone on your desk.
4. Get involved in "drawing" the shapes with your eyes. In the air, draw eights, recipes, curves, etc.
5. Finish the warm-up with relaxation: blink a few times, close your eyes, and then place warm palms on them.

If you have astigmatism, train your eyes separately. Take off your glasses while charging.

123RF / mangostar

We train the lower part

Our legs don't like sitting or standing work - give them variety for their well-being! A simple exercise will do - walking or jogging.

And if you have to sit at the computer for a long time, then periodically do such leg exercises:

1. Tap your heels on the floor for a couple of minutes, thereby dispersing the blood.
2. Run your feet on the floor (sitting on a chair).
3. Take any cylindrical object (pencil or pen) and roll it with the sole of your foot.
4. Walk on your toes, on your heels, on the outside and inside of your feet (while sitting on a chair).
5. Use your toes to pick up small objects from the floor. And don't worry, tights don't get in the way.
6. Do self-massage with light circular motions - first from the feet to the knees, then to the very thighs.

And finally get rid of the habit of sitting cross-legged!

How else can you warm up?

Here are some more general tips to help you avoid straining your back and spine:

• Is there work to be done while standing? Then do it without sitting on a chair. You can talk on the phone while standing, discuss working moments with colleagues, clean up your desk, view documentation, etc.
• Use any moment to walk. For example, it is better to go to the next office and ask a colleague a question in person, rather than by phone.
• Use the elevator in the office building less - stretch your legs better while walking up the stairs.
• If it is not customary in your office to warm up, and there are no stairs, then use little tricks! Drop any object on the floor - to bend over it, put documents far away - to reach them, make yourself tea - and sip it while standing by the window.