Working 100 years ago used to involve a lot of physical energy. Today’s work environment is completely different. People sit in their offices for several hours without even moving a leg, and many go home to sit and watch movies or play online games in similar postures. This sedentary life has contributed to many diseases and decreased productivity at work. There are many exercises you can do at work to become more active. Here are the top five tested options you may consider:
Stretch Your Arms
Stretching your arms increases the blood flow and supply of nutrients to vital organs in the body. It also relieves the tension that accumulates in your arms as a result of working for long hours on a computer. Raise your arm and bend it so that one of the hands reaches towards the opposite side. Using the other hand, pull the elbow towards your head until you begin to feel a mild pain. Hold on to this position for at least 10 seconds. Repeat the process with the other side.
Another effective approach is to clench your fists as you stretch both hands towards your stomach. Make circles in the air with the hands and count up to 10. Reverse the circles and shake out the hands.
Stretch Your Torso
The torso stabilizes the spine by working with the pelvic muscles. Sitting for longer hours exerts a lot of pressure in these muscles and may impair their ability to keep the spine stable. This can lead to unending back pains and nerve problems. Stretching your torso is quite simple. Clasp your hands behind your back. Move the chest outwards and raise the chin. Hold this pose for about 20 seconds and do it repeatedly for effective results. You can also do a trunk rotation or a forward stretch. Make sure you exhale as you lean into the stretch for effective results. This exercise is one of the most cost-effective options for relieving back pains caused by too much sitting.
Do Leg Extensions
Leg extensions allow you to increase the blood flow to the lower part of the body. The exercises can also prevent blood clots and numbness in the legs. Find a free place and grab a spacious seat. Stretch your legs in front of you until they are almost parallel to the floor. Flex the toes by pointing them inwards and outwards five times. Maintain this position for at least 10 seconds. Do this regularly for optimum results.
Stretch Your Back
Working in front of a computer for long can cause serious back pains. You can alleviate such pains by hugging yourself. Place your right hand on the left shoulder and the other hand on the right shoulder. Breathe in out and out slowly while in this position for at least five minutes. Taking deep breaths while in this position will release the tension in your back, reducing pain in the process.
Take a Stroll
Walking improves the blood flow and reawakens the body. Walk around the cubicle or find a place that has stairs. Catch up with your coworker in the other room and have short conversations. Doing this for even five minutes can make a huge difference in your health and productivity.
These are all great exercises you can comfortably do without feeling weird. You will feel more rejuvenated, less stressed, and more productive. Also, do not forget to eat a healthy diet and drink a lot of water.