Exercises to do at work
Recently a model of what an average office worker will look like in 20 years was unveiled as part of a report on workplace health. This model demonstrates the number of medical problems that an average office worker might get unless changes in the work environment are made.
The model based on a sedentary adult with an average lifestyle shows an average worker will have varicose veins from spending so much of the day sat down as well as a protruding stomach. Along with a permanently hunched back and red and sore eyes from leaning forward and staring at a screen.
As more manual labour jobs are being automated and with more jobs allowing employees to work from home, changes to the work environment will need to come into play to enable a healthier lifestyle. On average, office workers work between 30+ hours which means no time to hit the gym, cook dinner, help the kids with homework and do household chores.
According to Fitness.gov recommends that an adult should participate in at least 150 minutes of moderate aerobic exercise or 75 minutes of high-intensity exercise as well as participating in strength training that works all muscle groups. To combat this I have come up with exercises or habits you should adopt to have a healthier work lifestyle.
If you are unfamiliar with some health and fitness terminologies do check the Health and Fitness Guide post.
Cardio:
Tap dance – tap your toes on the floor under your desk or if you want to become more advanced, stand in front of your desk and life up those legs and do some high knees.
While on a mini-break, jog stationary for minute to up your cardio, as well as those daily steps.
Take a stroll around the office and catch up with coworkers or welcome new employees, however resist temptation of treats.
Legs:
Wall sits – Standing your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Now hold that position for 60 seconds. If that is too easy then cross your right ankle over the left knee, hold for 30 seconds and then switch.
The last man standing – Sitting long periods of time are linked to increased risk of diabetes, obesity and cardiovascular disease. Stand whenever possible and consider having standing meetings too.
Desk squats – As you are standing at your desk, why not do some squats? Bend your knees slightly so the thighs are parallel to the ground and hold for 15 seconds and release. Repeat this exercise of 4-6 reps.
Shoulder and arms:
Shadowboxing – To relieve frustration and stress, why not try some shadow boxing. Unleash your inner Anthony Joshua or pretend you are boxing Mike Tyson. Just stand and throw out a few jabs, hooks and uppercuts in rapid succession. Continue for a minute or longer to blow off steam and tone the arms, chest and core.
Tricep dips – You can do this exercise anywhere; you can use either a desk or chair. Place hands either side of the body while gripping the chair/desk edge with your feet planted on the floor a step or two away from the desk or chair. Straighten your arms and then bend your arms to a 90-degree angle. Now hold and then re-straighten. Repeat another 10 times.
Rapid Fist pump – You can fist punch into the air like a champ by alternating arms and continue for 60 seconds or more.
Chest, back and neck:
The shoulder shrug – Simply raise your shoulder up towards the ears and hold for 5 seconds then relax. Repeat for 15 reps.
The pencil pinch – Roll back your shoulders until your shoulder blades are pinched together. Pretend you are holding a pencil between the scapula’s and hold for 5-10 seconds, release and repeat for 12-15 reps.
Neck strengthening – Put your head in your hands as if you wished the day was over and press your palms into your forehead as if you are trying to push the head backwards. Resist the motion by engaging the neck. Next, clasp your hands behind your head and try to push your head backwards, however resist with your palms.