The adverse effects of sedentary lifestyles and high stress jobs have been the topic of hot debates for more than a decade. Many lifestyle diseases have been attributed to this 9 to 5 routine. Workplace & workouts are the most effective way to exercise within the limited work hours. Let us check out some of the best exercises can be done while sitting at the desk.
1. Stretching Exercises
Stretch from top to toe. Start at the neck and work your way down the shoulders to the wrists and then the calves. This exercise helps relax the tense nerves and muscles in the body, making you feel more relaxed.
2. Chair and Desk Exercises
Sit erect, with abdominal muscles pulled in and lift each leg alternatively till hip level with 15 repetitions on each side. This exercise is highly effective for abdominal, lower back and calf muscles.
3. Chair Squats
Stand erect behind your chair and then lower yourself while keeping your back erect. Maintain the squatting position for 5 counts and then straighten up. Repeat 15 times squat helps strengthen muscles in the lower back, calves and shoulders.
4. Kick Yourself
Stand with one leg straight and try kicking your lower back with the heel of the other leg. Repeat 15 times with each leg. Feel the muscles in your lower back tighten as you work out
5. Calf Raises
Slowly lift your heels from the floor and then lower them. Repeat 20 times with each leg. Helps strengthen the muscles of the leg, including the calfs and thighs
6. Lift and Swing Legs
Lift one leg and slowly swing it forwards and then backwards. Repeat 10 times with each leg. Once again the emphasis is on the muscles of the lower back and legs.
7. Water Bottle Exercises
Use your water bottle as a dumbbell for some weight training in the office. Try out bicep curls, front arm raises and even overhead presses for well toned arms and abs. Weight training using dum bells is an excellent exercise for toning target muscles. For instance bicep curls work on biceps and so on.
8. Exercise Your Hips and Waistline
Stand straight with legs slightly apart. Then twist to either side slowly. Repeat 20 times each. Try this exercise with your water bottles as dumbbells as an added twist. It is an excellent exercise to lose excess fat on the waist and hips.
9. Table Exercises
Try lifting the table with 1 hand. Repeat 5 times with each hand. Next, try to push the table down with one hand. Repeat 5 times with each hand. This exercise works on the muscles of the arms, particularly the forearms.
10. Isometric Exercises or static strength training
Squeeze, hold and release your fist to exercise your fingers. Stretch fingers and repeat 10 times with each hand. This is an excellent replacement for the squeeze ball and helps exercise the fingers and wrist.
These simple exercises do not need any specialized equipment. They only make you happy and healthy but will also increase productivity dramatically and should be made part of your daily routines.