Do Some Workout At Your Office

If you are too busy to exercise, then you can do some workout at your office. Don’t fret folks, it is as simple as anything. Desk-bound workers suffer from a variety of health problems because of continuously sitting on the chair in front of your desk. Common problems include eye-strain beacuse of prolonged screen exposure, neck strain and pain in the back. They also tend to develop a bad posture beacuse of improper and prolonged sitting on the chair.

You don’t really need to turn your office into a mini gym, but there are some exercises you can do at your workplace to boost your energy levels and relieve stress.

1. When you want to use the restroom, choose the one on another floor. And take the stairs instead of the elevator.
2. Keep a pedometer with you handy, so that you can keep track of the steps you have taken. Try to take 6,000 to 10,000 steps a day.
3. You can also do meditation while reading an email. When reading your mails, breathe slowly. Take a deep breath and your out breath should be two times longer than the in breath. This will calm the mind and body.
4. In the morning, leave something important in your car like your briefcase, documents or lunch, and run out to get it when you need. Take the stairs.
5. If you wanna communicate with your co-workers, go to them in person and speak, instead of using mails or messages to communicate
6. Take a heavy object like a paper weight and hold it in one hand. Sit on an exercise ball and lift the object high over your head. Then, slowly lean forward on the ball, by keeping your back neutral. Now lower your hands. Keep your arms straight and pass the object from one hand to another.
7. Buy a headset for your phone, so that you can move around while speaking.
8. Walk to a mall for lunch that is a bit far from your workplace. And eat something healthy.
9. Take a break every two hous and walk for sometime. Take up daily walks after work too.
10. Do some squats. Stand in front of your office chair and keep your feet upto shoulder-width apart. Now bend your knees as if you are sitting on the chair by keeping your weight on the heels. When the legs are parallel to the seat of the chair, slowly rise to your original standing position.
11. During a coffee break, do some calf raises. Hold onto your desk or a file cabinet for balance, and raise your heels off the floor, then lower them.
12. Release the tension from your shoulders with shoulder raises. Raise your shoulders up to your ears, then hold and relax for a while.
13. Sit on an exercise ball instead of a chair for sometime. This will strengthen your back and abs and improve your posture.
14. Do a Speaker Phone Push-Up. Whenever you are on hold, switch to the speakerphone and do some push-ups till your call is put through again.
15. While sitting in your chair, reach both your arms back as far as you can, by arching your back. Now clasp your hands behind the chair to intensify the stretch. Do this several times a day to release tension.
16. Do a Copy Machine Back Stretch. Use the photocopier to brace yourself while you arch and round out your back, thus releasing the tension in your spine caused by prolonged sitting.
17. Do some lunging while walking the stairs by taking two at a time, as if you are carrying something.
18. If your hands are keyboard-fatigued, use your thumb to massage the fingers and palm of your other hand. Pay extra attention to the sore spots.
19. Or carry a golf ball with you and do a massage on your tired feet with it. While you are seated, just roll a golf ball up and down the sole of your bare foot, for an instant massage.
20. Do some palming on your eyes to relax them. Rub your palms and them cup them around both your eyes for sometime. Do this for 4 to 5 times.
21. Do not stare at the computer screen for a long time continuously. Look at some distant object every few minutes and then get back to your work.

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