With a demanding work schedule and an otherwise busy lifestyle, most people do not get the time to include a proper workout in their daily routine. And because they do not get the time to physically go to a fitness center, exercises are completely neglected from their schedule. The end result being that their health suffers and a sleuth of health conditions come about. All this can be avoided by undertaking certain simple exercises at your desk that do not require any special equipment. Health experts opine that any amount of exercise is helpful, as the benefits are cumulative. The following sections will explain exactly what these simple exercises include and how to go about the same.
Exercises to Include
The following exercises are very simple, yet very effective. In case you do suffer from any ailments, it is recommended you consult your health care professional before you start with any of these.
Due to the wide usage of computers these days, the wrists are worked a lot. To do this exercise extend your arm in front with the palm facing the floor. Hold the fingers with the other hand and gently pull the fingers towards yourself to stretch the forearm and wrist. Hold for 30 seconds and repeat the exercise on the other hand. Repeat 5 times on each hand.
Lower Back Stretches
Numerous people suffer from lower back pain due to sitting for an extended period of time. To do this back exercise, sit erect in your chair and place the left arm behind your left hip. Gently twist to the left and use your right hand to help you to deepen the stretch. Hold the stretch for 30 seconds and repeat the stretch on the right side as well.
To do this exercise, sit close to the edge of the chair with your back straight. Lock your fingers with your palms facing away from you. Extend your hands up in the air, taking them above your head, then lean to the right from the waist and try to bend as far down as possible. Hold for 30 seconds, come back to the starting position and repeat the exercise on the left side as well. Do 3-5 sets on each side.
Sit with your back resting firmly against the back of the chair and your thighs parallel to the floor. Hold on to the edge of the seat pad, keep your back straight, toes pointing towards your nose, and slowly extend your right leg up in the air, until it is straight. When you extend your leg, do not lock your knee, return the leg to the starting position and repeat on the other leg. Do 3 sets of each with 16 repetitions each.
Standing Push Ups
Since we sit in the same position all through the day, we may develop stiff shoulders. This exercise will help to work the chest, triceps, and shoulders. Stand about three feet away, facing a wall. Place both your hands on the wall about shoulder width apart. Slowly lower your body towards the wall as you flex your elbows, till your nose is about to touch the wall. Come back to the starting position and repeat 5 times.
Contract the abdominal and gluteal muscles and hold for 30 to 40 seconds before you releasing the same. Repeat this exercise a few times throughout the day. However, do not do this exercise immediately after you have had your meals.
Along with these exercises, it is also recommended that you walks up and down the stairs, and also make sure to exercise your eyes as well. Taking a small break every half hour will also relax your muscles. However, it is recommended that you get out of your seat and take a small walk around the office.