In this present time of ours, working out and getting fit at the gym is as hard as it gets for office people. With a back hunching, muscle tightening, joint locking, and mentally tiring day at work, all we can do is come home, eat, spend some time with the family, and finally, get some sleep. Sooner or later, we just find ourselves gaining 10 pounds, 20 pounds, 30 pounds…and WOW! It’s shocking right?
It’s as if we do not have any other choice than to do our everyday routine for almost thirty to forty years of our working life.
But then again, as intelligent as humans can be, we find ways to get things done. This is not a work out that will replace the ones we do at the gym, but it does regulate your blood and stimulate your muscles.
What do I mean?
If you really want to exercise, you can still do it even at the office. You just have to use your resources.
What do you need to work out?
- Your office chair
- Two bottles of water or if you can, bring a dumbbell at work.
- Water for you to drink
- And yourself.
Below are some of the things you can do to exercise in the office:
- Walk around the office for 3-5 minutes. If you need to go up or down two to five floors from where you are, use the stairs instead of the elevator.
- Stretching variations:
- Neck Stretching- Tilt your head slowly to one side for ten seconds each.
- Shoulder Stretching-Pull across the chest and then apply pressure around rear part of the shoulder for ten seconds. Do the same for the other arm.
- Upper Back Stretch: Interlock your fingers with the palm facing away from your body. Put it over your head and then stretch outwards.
- Lower Back Stretch: Sit at the tip of the chair and then put both of your hands on the right arm rest of the chair and then gently twist to the right. Apply pressure with the use of the hands. Do the same for the left side of your body.
- Calves Stretch- Stand and then bend your knees slightly stretching the Achilles tendon.
- Leg Extension- Sit forward then stretch one leg in front of you. Do a circle motion with your ankles to loosen your joints as well.
- A few exercise variation while in the office:
- Dumbbell Curls: The easiest work is the dumbbell curl. You can simply get a full bottle of water or dumbbell in if you have one in the office. Simply straighten your arm and curl it to your shoulder for twenty times each.
- Shoulder Shrugs- Twisting your shoulder disks front to back, then vice versa.
- Assisted push up- Place yourself in a push up position with your upper body on the chair (or on your desk) and your feet on the floor. Do this for ten repetitions at for at least twice a day.
- Ab Exercise: Sit on the tip of your chair. About 25% of the chair is only being occupied by your back end. Put your hand on the arm rest of the chair for support. Then lift your legs up and down to work on your lower ab.
The office life is very tiring mentally. But never let it get to you and your physical health. People suffer from obesity and are having a hard time coping up with it. Physical fitness starts with the question “Do I want it?” If the answer is yes, everything has a way. Remember that the first step is the hardest. But the next ones are fulfilling.
