Chained to your desk all day?
Too much sitting is linked to obesity and heart disease, thus experts also recommend taking quick breaks to walk around if possible, even if it’s as simple as stopping by a coworker’s desk to ask her a question instead of emailing her, or running out for lunch rather than ordering in.
Help yourself to stay fit even if you have a lot of desk work either at home or in office!
Exercise 1: The Chair Dip
Targets: Arms, core
While sitting in your chair, place each hand firmly in the center of the armrests. Lift your feet a few inches off the ground and engage your stomach muscles. Then press down with your hands to raise your body up off the chair, until your arms are straight. Hold for one count, then lower into the chair. Repeat for thirty seconds. (Warning: Only do this exercise if your chair has sturdy arm rests that are strong enough to bear your body weight.)
Exercise 2: The Desk Pushup
Targets: Arms, shoulders
Stand up and face your desk. Place your hands shoulder-width apart against the edge, and then step back so you’re about three feet away from the desk. Keeping your back and legs in a straight line, do pushups against the desk. Lower down until your chest almost touches the edge, and then push yourself back up. Repeat.
Exercise 3: The Seated Reverse Crunch
Targets: Core, inner thighs
Scoot forward so that you’re closer to the edge of your seat than to the back, and place your hands on the armrests. Put your knees together and slowly pull them up off the ground as close to your chest as you can get them. Hold for a beat, then slowly lower down. Try to keep your back straight, rather than rocking back and forth. Repeat.
Exercise 4: The Seat Squat
Targets: Legs, butt
Push your chair back and stand a few inches in front of it. Your butt should be facing the chair, your feet hip width apart. Hold your arms out straight in front of you, and then slowly bend your knees and lower down, so that your butt goes backward, as if you’re about to sit down in the chair. Keep your weight on your heels, and as soon as you feel the chair graze your backside, stand back up—don’t relax into the seat. Repeat.
Exercise 5: Simple leg raise
With legs straight, cross one on top of the other. Raise them off the floor.
Press top leg down and resist with bottom leg. Do until muscles are tired. Repeat with opposite legs top and bottom.
Exercise 6: Sit in the Perfect Posture
Good posture is an effective core strengthening measure. It requires you to use muscles to keep your tummy tight and your back straight.
Do it continues to build abdominal strength, alleviate lower back pain and help you feel more confident.
Exercise 7: Take deep inhaling exercises
Deep breathing can be perfect office exercise. It helps you relax and lowers heart rate. Breathe in through your nose and out through your mouth.
Laugh often. It tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and gives you a better outlook on life.
Exercise 8: Shrug it Away
For this office exercise, just raise both your shoulders up to a shrug and hold this position for 5 secs. Repeat this 15 times. You can also combine neck stretches along with this exercise.
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