With today’s fast-paced lifestyles and bloated schedules, it’s hard to find time to exercise. Fortunately, there are ways we can exercise right from the comfort of our own desk cubicles. Do these exercises daily and you’re sure to feel a difference.
The 1st step with any exercise is proper posture. If you can, try to find an ergonomic seat that will both provide support and correct your sitting posture. Your seat’s back chair rest should be angled a little over 90 degrees, but not by too much.
Prevent Carpal Tunnel.
Your wrists should also not be resting flat against the desk, as this causes Carpal Tunnel Syndrome. Your wrists should be angled slightly lower than your elbows. Find wrist support for both your mouse and keyboard. Roll your wrists for twenty counts every hour.
Position Your PC Screen Properly.
Your eyes should be level at the screen and your head mustn’t have to be angled downwards or upwards to look at it properly. Adjust your screen accordingly.
Rotate Your Head.
Roll your head around slowly for five counts in a clockwise direction, and in a counterclockwise direction for another five counts. Do this every other hour, and do it slowly.
Stretch Your Back.
To prevent yourself from having a hunching position as a default, roll back your shoulders and stretch back your arms as far as you can. Roll your wrists and flex your fingers before resuming back into a proper sitting position.
Stretch Your Arms.
Extend one arm fully in front of you, fingers pointing upward. Use your other hand to bend back your fingers slightly, until you feel a stretch. Hold this pose for ten counts before doing the same to your other hand.
Stretch Your Legs.
Back up your chair a little to allow more space for your legs. You can stretch your legs while sitting down by extending them straight outwards with your toes pointing slightly backward. You can support your thigh with your hands. Keep this position for ten counts before doing the same with your other leg. You can stretch your legs standing up by finding a solid wall, putting your palms flat against it, shoulder-width apart. Put one foot slightly in front of the other, extending the other leg behind. Bend the forward leg until you feel the stretch in the other leg. Hold this position for ten counts before repeating this with the other leg.
it a point to walk around the office once in a while. Try to keep it at short distances as not to be accused of loitering. Go to the bathroom, or walk around your hallway.
a tall glass of water nearby at all times. Drinking water helps flush out toxins in your body and that will keep you healthy. It’ll also give you a good reason to walk to the bathroom plenty of times.
Lift your leg up on the balls of your feet and down again. Repeat until you feel comfortably tired. Repeat all throughout the day.
Clench Those Muscles.
Clench your abdominal muscles in a similar way that you do with sit-ups. Hold those muscles clenched for five counts before releasing, and repeat. You can also do the same for your gluteus muscles.
Full Body Stretch.
Remember the stretch you sometimes do when you’ve just rolled out of bed? Do the same in your cubicle: Stand up and put up your arms to give your whole body a stretch.
Invest in a hand gripper or elastic bands to help you exercise without leaving your seat. You can do these exercises during your lunch break or when you’re waiting for something to finish loading.
You can also do leg lifts and stretches while doing other office work, such as taking calls or running errands. You can also do some quick exercises by taking the stairs instead of the elevator.
Keep in mind, though, that exercises done within the confines of your cubicle will not be an adequate replacement for real exercises that can be done in thirty minutes to an hour. Having a healthy diet and enough rest will also help a lot in your endeavors.