Sedentary behavior is a big problem not only for the overweight and/or elderly, but also for professionals like lawyers. They frequently spend a lot time sitting which is not very healthy. Contrary to popular belief, long hours of exercise before or after work are not necessary or practical for serious professionals who try to stay active but need to dedicate long hours to their careers.
Short periods of proper exercise during the day are effective for keeping your muscles in motion and promoting flexibility and strength. The following is a list of 11 exercises that can be done in an office environment.
This tip is very simple, just park your car on a different spot than usual and make sure that it is farther away from your work’s entrance. If you don’t have a car, then coordinate your arrival to work in such a way that you’ll have to apply extra effort than normal.
Example: Getting off the bus one stop earlier than usual.
This one is easy as well. If you work at a building and especially if you need to go up or down multiple times during the day, then why not take advantage of the opportunity and use the stairs instead of the elevator. This way you’ll exercise your legs much more than usual.
This will most likely make you sweat so take that in mind and plan accordingly.
For many professionals, this exercise will be the most convenient of all. In most office spaces there’s always some amount of off time, which can be used to do something productive.
If space allows it, we recommend you to take a small walk for no less than 10 minutes every day. It may seem as something small but in time it’ll become something very natural. Plus, during this exercise there’s a chance for multitasking.
There are plenty of different types of exercising techniques. Here are some of our favorites.
Neck: Sit up or stand up straight and drop your right ear toward your right shoulder, hold for 10 seconds and repeat on the left side.
Chest: With your hands behind your back, put your palms together firmly and sit up straight. You’ll feel tension; hold it for about 10 seconds.
Bending: Stretch your left arm over your head and bend your body to the right as if you were trying to reach something far away. When you reach your limit, hold it for about 3 to 5 seconds and then repeat the same on the right side.
Run in place
If you expect to receive an important client during the day, we recommend either doing this after the meeting or at the end of the day because sweating is very likely.
The exercise is pretty simple, just run in place for about 1 minute. Make sure to raise your knees high.
Put your back against the wall start lowering your body until you reach a seated position. Hold for about 30 seconds and then stand up. Repeat for about 5 minutes.
First stand up with your back in front of the chair. Separate your legs to the width of your shoulders. While keeping that position squat until you nearly touch the chair. Keeping your hands together and arms bent, rise again and continue with 20 repetitions.
While sitting upright, hold the sides of the chair. Raise your knee as high as it is comfortable and then lower it down in a controlled manner. Repeat with the other leg and continue for at least 5 more repetitions.
Reach for the sky
While interlacing your fingers, raise your arms and reach for the sky stretching your body as much as you can. Your palms should be facing the ceiling. Count to 10 and then release.
These are a bit more intense and for them you’ll need a chair without wheels.
Place your hands on the sides of the chair and move more to the edge of it with your legs extended forward. At that point your hands should be holding you in a seated position slightly above the chair. Bent your elbows a little bit and use them to control the tension. Start going up and down.
Seated hip thrust
Again, sit at the end of the chair and bend your knees creating a 90 degrees angle and firmly place your feet on the floor. Using the arms of the chair as support, lean back 45 degrees and pull your legs to your chest, then, extend your legs in the air. Pull your legs towards your chest and return to the initial position. Repeat this 20 more times.