Many adults around the world go to work, sit in their chair for about 8 hours or more, and sit back down again on their commutes back home. Sitting all day has lead to many detrimental effects on a person’s body. Research has shown that sedentary behavior increases our risk of cardiovascular disease. Compared to physically active people, sedentary people are more likely to die 7 years younger.
The good thing is that you can do something about this! The first step is to utilize short exercises at work. The following are short office exercises that you can do even at work:
• Squeeze Walk
This is an easy exercise to strengthen the core while you are on your way to your meeting. As you step, take a deep breath. Afterward, tighten your abdominal muscles and pull them to your spine as you exhale. It would be best to stay squeezed for about 5-10 seconds and then release. Repeat several times per day for around 5 to 10 minutes each time. You can even do this while sitting down.
• Heads on your Head
While sitting down, pump both of your arms on top of your head. Do this for 30 seconds. Tap your feet rapidly on the floor in a football-drill style for about 30 seconds then repeat this 3 to 5 times. Do these repetitively when you’re stuck on problems to give your mind a mental break. You may even discover a solution.
• Neck Stretch
This is an excellent way of releasing tensions because of over-thinking. Allow your head to roll over so that the left ear almost touches your left shoulder. You must use your hand to press your head a bit lower appropriately. Make sure to hold about 10 seconds, relax and then repeat. Do this on the other side.
• Master Clenches
This can be done without letting your neighbors know you are secretly working out. While standing or sitting, tighten your buttocks. Hold for around five seconds, relax, and then repeat for 15 times.
• Chair Dips
Scoot into the front of your office chair with your behind on edge. Make sure to hold your hands on the edge of the seat. Position yourself lower off your chair and then bend your elbows to be able to work in your arms. Repeat for about 5 times.
• Raise the Roof
Imagine using your hands to push something towards the ceiling. Bonus points if you’re holding something in your hand. While pushing your hands towards the ceiling, march in place.
• Wall Sit
Stand straight with your back leaning on the wall and bend your knees. Slide your back down the wall until your thighs become parallel to the floor. Hold for five seconds every day.
There are many short office exercises that you can do at work while fulfilling your responsibilities. These may be short exercises but can create a significant positive impact on your mental and physical health.
Check out more ways you can take of yourself at work.
Wen is a Certified Health and Wellness Coach who helped people change their behaviors. He brings experience from educating people about their physical health, nutrition, sexual health, and substance use. As a coach, he has worked with over one hundred clients in changing their tobacco use and had over five hundred conversations as a crisis counselor.
