Tips for office fitness are neither sweat-inducing nor time-consuming. Everyday work 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. Office fitness tips combine the practical with the pleasant. Without the stress of having to run for miles after work, office fitness can be easily done. While it doesn't replace all exercise needs, the office employee can certainly save an hour or two at the gym.
Small exercises in the office for big results
Individual exercise plans usually fail due to loss of motivation toward the end of the workday. Long periods of sitting do not help with this either. 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 is done by sitting on the office chair some distance away from the desk. Then the whole body falls forward and is completely relaxed. To build muscle, the body now slowly straightens up. Slowly means that the vertebrae straighten up one by one. The upper body remains relaxed and the neck straightens up only at the very end.
Performing exercises in the office
In addition to the back, the chest muscles require special strengthening. While sitting, many people hunch over to reach a mouse or to type. The arm press allows for an upright posture. The hands are folded together in front of the chest, but not interlaced. Then, press the hands against each other with all your strength. Maintain the pressure for about 20 seconds. 10 to 15 repetitions a day are recommended. At the moment when the lumbar spine is overwhelmed by cramped sitting, only an emergency exercise helps. For this, position your body directly at the edge of the desk. Place your hands parallel on the surface. Then, circle your pelvic floor on the desk chair and move from front to back. The spine relaxes and the pain decreases.
The office as a fitness oasis for in-between times
In addition to these targeted strengthening exercises from the tips for fitness in the office, there are numerous relaxation techniques. These help to regain focus and motivation. One exercise from yoga is circling the head. The head and neck area becomes tense quickly and leads to headaches. The following exercise counteracts this. In an upright but relaxed posture, let your head slowly fall forward. Muscular release is extremely important here. Keep your eyes closed. Then, move your 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 also be performed faster. With these exercises for daily business, the body gains vitality and relaxation. News on fitness exercises is available regularly.
