10 Light Exercises You Can Do at the Office

Working in the office is not an excuse for not being able to do light exercise. Doing so can prevent the effects of sitting too long. So, how are light exercise movements in the office that are easy to do? Read more in the review below.

Various Sports Movements at the Office

Sitting too long in front of the computer risks increasing several diseases. One of the easiest ways that can be done to prevent it is to exercise regularly.

The following are various light exercise movements while at the office, including:

1. Shoulder Stretch

Clasp both hands and lift them above your head and slowly open your palms facing up towards the ceiling. Push your arms up, then stretch them up. Hold the movement for 2 to 3 while breathing deeply.

2. Triceps Stretch

A light exercise movement that is very easy in the office is the triceps stretch because it can be done on the sidelines of busy work.

Begin by lifting one right arm and bending it until the hand touches the opposite shoulder blade. It doesn't matter if you can't actually reach it.

Then use the left hand and pull the elbow towards the head. Hold for 2 to 3 deep breaths. Repeat on the left hand.

3. Upper Back Stretch

Clasp your hands straight out in front and palms facing down. Bend your head until your chin touches your chest or is in line with your arms. Then bend your back in a semicircle while looking down. Hold this movement for 2 to 3 deep breaths.

4. Tricep Dips

This movement requires a chair without wheels to remain stable. Try standing with your back to the chair, slowly place your hands on both edges of the chair, then bend your elbows straight back.

When your hands are firmly resting on the chair, lower your body straight down to 90 degrees, keeping your back as close to the chair as possible, then straighten your arms to get back up to start. Repeat this movement up to 20 times.

5. Push-Ups at the Desk

Light exercise at the office desk can also be an easy choice for those of you who are busy at work. Use a table for push-ups .

To start with, make sure your desk is sturdy enough to support your weight. Then, take a few steps back from the table to be able to place both hands on the edge of the table, slightly wider than shoulder width.

Lower yourself toward the table, keeping your core tight. Then lift it back up until the arms are straight but not locked. Do this movement up to 20 times.

6. Push-Ups on the Wall

In addition to the table, you can use the wall to do push-ups. Stand a few steps away from the wall and lean against the wall, placing your hands wider than your shoulders.

Lower yourself toward the wall, making sure to keep your abs tight to maintain a straight line from head to toes, then lift back up until your arms are straight but not locked. Do the movement 20 times.

7. Twist the Neck

Usually stiff neck occurs after a few hours of work. To relax your neck, take some time to turn your head.

In a sitting position, tilt your head forward. Then slowly turn the head clockwise for 10 seconds. Repeat the round counterclockwise. You can do this three times in each direction.

8. Oblique Twists

This light exercise is also quite easy because it uses chairs and work desks in the office. Sit in a swivel chair with both hands holding the edge of the table.

The next step is to rotate your body as far as you can to one side using your hands, then switch to the other side of your body. Repeat this movement at least 10 times on each side.

9. Lunge

Doing lunges between jobs will make certain muscle groups work; including the core, quadriceps, and hamstrings

How to do this movement does not require tools, you just need to do the following movements:

  • Stand up straight, with good posture and hands on hips.
  • Take one big step with your right foot forward.
  • Lower your body until your knees are bent at a 90-degree angle.
  • Lift the body using the right leg
  • Repeat using the left leg.
  • Do this 10 to 20 times on each leg.

10. Using the Stairs

If you work on a high floor, it means there is an opportunity to lose fat in the body. Going up and down stairs can help burn fat and calories in the body.

However, if the workspace is on the 15th floor, you can use the elevator to the 12th floor, the rest use the stairs. Going up and down stairs can burn about 103 calories per 10 minutes.

Tips to Stay Motivated by Sports at the Office

If you're very busy at work or stressed, it may be harder than usual to stay motivated to exercise. There are several techniques you can use to help you stay focused, including:

  • Create practice challenges with colleagues to keep each other accountable.
  • Set daily and weekly goals for yourself.
  • Focus on fun workouts.
  • Schedule a workout in advance.
  • Reward yourself regularly.
  • Don't beat yourself up if you miss a day or 2.
  • Listen to motivational music while exercising.

Make sure to do these steps so that the body stays in shape behind the desk. You need to remember, that spending a few minutes doing light exercise at the office every day is better than not exercising at all.

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