Finding time to exercise, especially if you have an 8-5 job, is quite challenging. Although you may proceed with your routines during the weekend as it may be the most viable day for you, there is a huge chance that you would instead utilize these days-offs to rest, relax, and socialize.
With this kind of dynamic at hand, it might be then difficult to include exercising in your daily routine. If this is something you are experiencing right now, then you’ve come to the right place.
Here Are The Top 5 Easy Exercises That You May Do In Your Own Space In Your Workplace:
Chair squat is one of the most effective exercises that can cancel out all your sitting activities. In just five minutes, you can do this effectively.
In front of your chair, stand up with your feet on the ground, hip-width apart. Slowly, lower down your hips without putting the force on your knees as if you are sitting down to the chair.
Make sure that you don’t touch the chair. Raise your arms forward, and hold the position for 3 to 5 seconds. Next, stand up and straighten up your core and back.
Repeat the squat for 8 to 10 times.
Chair dips are a great exercise for your triceps. In fact, many fitness enthusiasts consider this routine as one of the best exercises for this specific muscle.
All you need to do is to stand in front of your chair, facing away from the seat. Next, sit down on the edge and place both hands behind your hips. Hold the chair on the edge as you lift your hips off the seat.
Slowly, walk your feet forward and hold your position, which is the neutral of this routine. Then, lower your hips and core downward until your elbows reach 90 degrees or higher.
Once reached, extend your arms and pull yourself up. Do this cycle for 6 to 8 counts.
The leg extension is also an effective routine that can cancel out all the immobility that you incur as you sit your day out inside the office. It is very easy to do as you will no longer need to stand up or use any equipment.
In your very own chair, sit up straight with your core engaged. Slowly, raise your right leg and extend it forward. Hold the position until you feel the shaking and burning in your hamstrings. Once done, switch the leg and repeat the same steps for the other side.
You can do this for 8 to 10 reps.
Wall Push Up
A wall push-up is just a variation of the traditional push-up. This may help you in shedding a few calories and even eliminate the need for prescribers of phentermine for your supplements.
In your cubicle, or anywhere in the office, where you feel comfortable, stand at arm’s length from the wall. Place your hand on the wall and make sure that your arms are at shoulder height.
Similar to a traditional push-up, concentrate on squeezing your shoulders as you push yourself to the wall and pull yourself away from it. Ensure that you keep your elbows right by your side. Do not stress the force on your elbows.
Repeat the steps for 12 to 15 reps.
Muscle tension is very common when you sit for hours, especially in your workspace. Once you already feel the stress in your back and neck, a good set of neck rolls will help you ease the strain and release the stress.
All you need to do is to sit up straight with your spine and back in a neutral state. Look straight forward and make sure that your neck is in line with your spine.
Gently, tilt your head to the right until your right ear almost reaches your right shoulder. Then, tilt your head and rotate going forward. Continue the roll until your left ear almost touches your left shoulder.
Repeat these steps starting on the other side. You may do 8 to 10 cycles, depending on your preference.
Aside from these 5 easy exercises, you can also resort to stretching. As it happens, there are tons of ways that you can do stretch. This will benefit your body as you may increase your flexibility. Also, stretching is essential as this cancels out all the immobility that you have incurred for the day.
Upper Back Stretch
Among all the upper back stretches, the last side stretch is the most effective as the last is the biggest muscle that everyone uses in their backs. So, this gets stiffed most of the time.
Just start in a standing position and slowly tilt your body to the right. Using your left arm, try to grab the right arm from the top of your head.
Hold the position for 20 to 30 seconds then repeat on the other side.
One of the easiest chest stretching exercises is the standing chest stretch. All you need to do is to stand up straight with your shoulder blades in a neutral position.
At your back, grab your left hand using your right hand until your shoulder blades touch each other. You can lengthen and extend your arms away from your back to further stretch your chest.
Hold this position for 20 to 30 seconds.
The most basic shoulder stretch exercise known to everyone is the cross-body shoulder stretch. You can do this even in your own chair.
Start by sitting up straight with your core engaged. Next, place your right arm across your chest and reach your left side. Using your left arm, pull your right arm further until you feel the stretch.
Hold this position for 8 to 10 seconds. Repeat steps for the other side.
The Bent-Over Hamstring Stretch is one of the easiest routines that you can do inside the office. You will need to stand up to do this routine.
Begin by standing up straight with your feet shoulder-width apart. Make sure to keep your knees straight and your core engaged.
Gradually, use your hips to bend over until your chest reaches your knees. Once you feel the stretch in your hamstrings, hold the position for 20 to 30 seconds.
Get Active While You Sit and Work
It is truly a challenge for many people to have a workout routine amid all the busy schedule inside the office. But, with these simple exercises that can be done inside your cubicle or workspace, you can effectively be active even without the need to go to the gym or spend hours for intense routines. As long as you do these exercises properly, you will certainly gain the benefits in no time!