Tips for office fitness are neither sweat-inducing nor time-consuming. Everyday working life demands top performance and requires a great deal of time. For a healthy body and a balanced daily life, however, a certain amount of exercise is still necessary. Tips for office fitness combine the practical with the pleasant. Without the stress of having to run miles after work, office fitness can be done easily. It doesn't replace all exercise needs, but employees can certainly spare themselves an hour or two at the gym.
Small exercises in the office for big results
Individual exercise plans usually fail because motivation drops toward the end of the workday. Long periods of sitting don't help. The following exercises can be integrated into the office routine:
- Back rolls,
- Arm press for the chest,
- Emergency exercise for the lumbar spine.
A back roll works like this: position your body a short distance from the desk while seated on the office chair. Then let your whole body fall forward and fully relax. To build muscle, slowly bring the body upright again. Slowly means straightening the vertebrae one by one. The upper body stays relaxed and the neck comes up last.
Performing the exercises in the office
Besides the back, the chest muscles need special strengthening. While sitting many people hunch forward to reach a mouse or to write. An upright posture enables the arm press. Fold your hands together in front of your chest, but don’t interlace the fingers. Then press the hands together with all your strength. Hold the pressure for about 20 seconds. 10 to 15 repetitions a day are reasonable. When the lumbar spine is overloaded by cramped sitting, only an emergency exercise helps. For this, position your body right at the edge of the desk. Place your hands flat on the surface. Then rock the pelvis on the office chair, moving it from front to back. The spine relaxes and the pain is reduced.
The office as a fitness oasis for in-between
In addition to these targeted strengthening exercises from the tips for office fitness, there are numerous relaxation techniques. These help restore focus and motivation. One yoga exercise is circling the head. The head and neck area quickly becomes tense and leads to headaches. The following exercise counteracts that. In an upright but relaxed posture, let the head fall forward slowly. Releasing the muscles is extremely important. Close your eyes. Then move the head slowly to the left and to the right. The path follows a semicircle. Once the head and neck area is relaxed, the movement can be done faster. With these exercises for daily business, the body gains vitality and relaxation. There are regular updates on fitness exercises.
