Office Exercises
Professionals all across the globe suffer from high level of stress as a significant part of their time goes into meeting deadlines and sitting for hours in front of the computer. This impairs their ability to cope with stress and other diseases . An easy way to start off is by taking the stairs. Take a look at basic forms of exercises, which can be adopted sitting at one's work place.
Simple 5 minute Office Exercises :
- Walk : Take every hour to stop, get up, walk about, get water, and stretch. If you can step into a vacant office or conference room, just walk around the room as fast as you can
- Ankle and wrist Circles : Sitting in your seat, circle your wrist and ankles clockwise and anti-clockwise
- Knee Straightening : At your desk, you can easily straighten your knees and lift your legs out in front of you
- Shoulder Raise : Release tension with shoulder raises: Raise your shoulders up to your ears, hold, and then relax
- Neck Roll : Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress
- Stair stepping : Use the restroom on another floor and take the stairs
- Stress due to typing : Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing
Office exercises for particular illnesses :
Muscle Tension : Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards yourself stretching the forearm. Hold for 20-30 seconds. Repeat on the other side.
Neck Pain : In your neutral position, interlock you fingers in front of you, gently turn your palms up towards the ceiling, and push your arms up feeling the stretch through your shoulders and your spine.
Back Pain : A major reason of back pain is sitting or standing posture. To promote comfort and good posture while sitting, choose a chair that supports your back. If you stand for long periods, occasionally rest one foot on a stool or small box. While you stand, hold reading material at eye level. Don't bend forward to do desk work or handwork.
To Reduce Weight : In order to help protect against weight gain, you should do arm raises several times a day. You can also sit upright and contract the stomach midsection, hold for 15 to 30 seconds and then release.
Eye Exercises : In order to reduce stress on the eyes, do not stare continuously towards the computer. Instead, close your eyes and roll your eyeball in circular motions, clockwise and anti-clockwise.
Tips for a better work-space layout :
- Position your monitor in-line with the keyboard and the mouse right next to it
- Clear the clutter on your desk and keep essential items near your reach
- Keep your wrists straight when typing
- Keep your neck and back as straight as possible and ensure that the monitor is a comfortable distance away
- Get the height of the chair right
Doctors Recommendation on Office work-out : Since time immemorial, doctors have always prescribed brisk walking as the most effective exercise to increase blood circulation, bring about flexibility in muscles, and reduce weight simultaneously.
