Exercise at Your Desk
How many times, in the last one month have you given the reason, 'no time to exercise' to yourself and to your trainer? A number of times, isn't it? If you are planning to participate in the next Olympics, then this is not the right way, but some of the stretching exercises, muscle strengthening exercises, short stints of aerobic exercises, etc. can easily be done while you are still at work. Health experts opine that any amount of exercise is helpful, as the benefits are cumulative. To do the exercise at your desk, you will not require any special exercise equipment. All you will need is a chair and a water bottle, both of which are easily available at work.
How to Exercise at your Desk
You can easily exercise sitting at your desk while you are neck deep in work. These exercises are very simple, yet very effective. However, in case you do suffer from any ailments, it is recommended you consult your health care professional before you start with any of these exercises.
Wrist Stretch
Due to the wide usage of computers these days, the wrists are worked a lot. To do this arm exercise extend your arm in front with the back of the palm facing you. 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.
Lower Back Stretch
Numerous people suffer from lower back pain due to sitting for an extended period of time everyday. 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.
Side Bends
This is a wonderful love handle exercise, which will help you to get rid of that fat accumulation in your waist region. 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, above your head and lean to the right from the waist and try to go down as much as possible. Hold for 30 seconds, come back to the starting position and repeat the exercise on the left side as well.
Leg Extension
A number of women pile on weight in their thighs, due to sitting on the chair for long spells of time. This thigh exercise will work the quadriceps. 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 the exercise on both the legs.
Standing Push Ups
Since we sit in the same position all through the day, we have stiff shoulders. This exercise will help to work the chest, triceps, and shoulders. Stand facing a wall, about three feet away from the wall. Place both your hands on the wall about shoulder width apart. Slowly lower your body towards the wall as your flex your elbows, till your nose is about to touch the wall. Come back to the starting position and repeat the chest exercise.
Abdominal Exercise
Sitting in front of the computer makes most people out on weight in the abdominal region. This abdominal exercise will prove to be of use in fighting the problem. To do the exercise contract the abdominal and gluteal muscles and hold for a 30 to 40 seconds before your release. Repeat this exercise a few times throughout the day. However, do not do this exercise immediately after you have had your meal.
With the exercise at your desk, you really do not have a chance to complain that you do have time to exercise. Along with these exercise, it is also recommended you take a couple of walks up and down the stairs, which will give you some cardiovascular exercises, and also make sure you exercise your eyes as well. Taking a small break every one hour will also relax your muscles. However, it is recommended you get out of your seat and take a small walk around the office. You can also modify some of the exercises which you know from the gym or otherwise to do them at work. The best exercises which can be modified include dumbbell exercises, barbell exercises, etc. However, you will have to ensure that your postures are correct when you do these exercises.
