7/21/2019 Exercise Tips for the Workplace

1/3

Exercise tips for the workplaceWouldn't it be nice to lie down on grass and stare at the clouds on a nice, breezy

day? But life doesn't work that way. Instead, for the greater part of the week, wefind ourseles crouched on a chair staring all day at a co!puter screen on the desk."nd no one needs to be told that this is tiring. "dd to that the chaotic trafficencountered on the way to and fro! office, !ost of us find ourseles waiting forwork to end by the ti!e we are halfway through the shift. #he next day is no better.$ow does a routinely tiring work shift in singular locations affect us in the long run?%or one, it creates ergono!ical proble!s because !ost of us do not sit correctly, itcauses irritation to the eyes, leads to body aches, !ood swings and places us at asignificantly high risk of diseases not to !ention adding on to stress.We don't hae to face these proble!s. In fact, a few si!ple exercises done whilestealing a few !inutes at work, right in the office can cut down on stress and keepergono!ical proble!s at bay. $ere are so!e office health and exercise tipssuggested by experts fro! all oer that can cut down on a lot of the har!ful effectsof daily life.The hare and the tortoise story&ure, the eleator takes you higher faster. But then, there's no race. We hae beentold ti!e and again to take the stairs but we tend to oerlook the benefits of that.ust walking fro! your parking lot to your office gies you (uite a bit of exercise andreduces your health risk. &low and steady wins the race, we'e heard, and the racehere is against obesity, increased risk of diabetes and a host of other diseases andconditions. )li!b, it's that si!ple.

"nd if you are at your desk, keep all your body parts actie with short periodicbreaks where you can exercise the! right where you sit.Eyes*ur eyes are seriously oerworked. If you find yourself staring at the co!puterscreen for too long, and you inariably will, try this ery si!ple relaxing !ethod.)up your pal!s oer your eyes and take the! off after + seconds. -o this at leasteery hour or less. If you were to do it rightaway, you'd feel the soothing effecti!!ediately.Neckotate your head around your neck ten ti!es in a clockwise direction. "nd then

rotate it ten ti!es in the opposite direction. "lso tilt your head in each direction andkeep it stretched for about ten seconds. &o!e of us hae the habit of twisting ournecks to get a popping sound. It soothes, but is a pretty dangerous habit.Arms and wrists/ou'll hae to stand up to exercise your hands. It's not difficult, howeer. otate yourhand around your shoulder 0oint in a spinning !otion 1si!ilar to a bowling action2about ten ti!es and repeat, reersing the direction. epeat the exercise with theother hand. "nd then rotate both the hands together, first towards the front andthen backwards.)lose your fingers to for! a fist and then rotate your hands around the wrist one byone, ten ti!es in a clockwise direction and another ten ti!es in the reersedirection. While rotating one hand, use the other hand to hold it hear the wrist.

7/21/2019 Exercise Tips for the Workplace

2/3

Legs, feet and toes*ur legs often 3go to sleep4 if we are sitting in the sa!e place for a long ti!e. #oaoid this, stand fre(uently and walk around the desk. 5et cordless headphones ifyou are constantly on calls. #hey will allow you to stand up once in a while.#o exercise your legs and knees, try out this si!ple series of exercise. aise yourlegs one at a ti!e while sitting while bending the! at the knee. With your handsunderneath the knee, pull your leg up as high as you can and keep it that way forabout ten seconds before letting go. epeat the exercise with the other leg. %or thefeet, place your heels fir!ly on the ground and pull your toes up as high as they willgo. $old the! there for a few seconds and let go. epeat the exercise around tenti!es. 6ext, keeping your toes fir!ly on the ground, raise you heels as high as theywill go and hold the! there for a few seconds. #he stretching action proides a lot ofrelief and helps the blood circulating in those parts.

"s for the toes, keep !oing your toes inside your shoes eery ti!e you can think ofit. It is crucial for proper blood circulation and keeps your legs fro! dozing off whilesitting in one place for too long. In fact, people who hae to stand in the sa!e place

for a ery long ti!e, too, are adised to keep !oing their toes to facilitate bloodcirculation.Back and Hips" desk 0ob creates !axi!u! risk for a person's back. Watch your posture andensure you are sitting properly. "d0ust the height of your chair properly and do notkeep the back of the chair stiff. "t the sa!e ti!e, do not recline back too far. 7akesure your !onitor is at an eye8leel and the keyboard at a leel 0ust aboe yourwaist.9eep getting up fro! ti!e to ti!e, at least once eery hour. With your hands onyour hips, stretch your body backwards. 5et up straight and then bend the bodyagain, first to the left and then to the right.

Bend forward to touch your toes. $old it in there for so!e ti!e. If you can touchyour toes without any disco!fort, it's good news. If you hae proble!s touchingyour toes, it could !ean your body's not athletic enough or there's so!e fat pilingup around the abdo!en. It'll take so!e ti!e before you will be able to touch the!easily. If, like the 9ung8%u :anda, you cannot see your toes, then that is a seriousproble!.Lungs3/ou can exercise lungs?4 *h sure, and if you aren't doing it, you should starti!!ediately. 5ie yourself a deep8breathing session eery hour or so. elax, keepyour back straight, lean back a bit and then fill in as !uch air as you can into yourlungs, hold your breath for about + seconds and then breathe out slowly, e!ptyingyour lungs. epeat this ten ti!es. e!e!ber, your sto!ach goes in and your chestoutward while breathing in, and in the opposite direction while breathing out.

#his works wonders for stress. #his is why we all take a deep breath when we arereally tensed. *f course, fresh air is better than that in an air conditioned office, butif you can't step out into a garden eery hour, do this sitting right at your desk."lso, stretch your body fre(uently while sitting. /ou'll find it ery relieing. /awninghelps stretch the face !uscles and a forced yawn once in a while actually worksgood. If you find yourself yawning unintentionally, then it's probably ti!e to do theother exercises !entioned here.If you hae a lifestyle that doesn't per!it you to dedicate a few hours eery day to

exercising or playing, then these si!ple exercises are a !ust. #hey are easy toperfor! and !ost are unnoticeable. If you are worried about being noticed while

7/21/2019 Exercise Tips for the Workplace

3/3

rotating your ar!s or bending your back, try to oerlook it. "fter all, what you aredoing is beneficial and !ight actually catch on. )o!bine these desk exercises witha!ple walking, proper sleep and a good diet and chances are high that you willlower the risks of a lot of diseases and conditions. "ll of us desere to stay fit and ifit is this easy, then why not?

Best egards:rakash 6air