Familiarize yourself with light exercise at work

Research has shown that sitting too long, like in the office, can increase the risk of chronic diseases, such as cardiovascular disease, diabetes, and even premature death. There are many ways to minimize this. One way is to do light exercise at the office.
The human body is not designed to sit 12 hours a day. That is why just sitting in the office can cause headaches and back pain, affecting the body's ability to manage blood sugar, blood pressure, and digest body fat, which results in obesity and high blood pressure. risk of osteoporosis due to osteoporosis.

Doing moderate exercise at the office or on the periphery routine can bring benefits to your body. Research has shown that 15 minutes of exercise has almost the same effect as 60 minutes of exercise, especially if you can increase the intensity of your movements. The key is to start exercising slowly, little by little, then continue to increase the intensity and frequency. Light movements in this office can play a role in increasing oxygen levels and blood flow to muscles, allowing you to feel healthier and better prepared for your next job.
Movement in a sitting position

If extreme movements are not possible or there is no room for light exercise in the office, you can try some of the following simple exercises that can be done while sitting at your desk.

Stretch your arms and hold for 10 seconds,
While sitting, lift one leg forward, hold for two seconds. Then lower until your feet are slightly above the ground, hold for a few seconds before putting your feet on the ground. Do the same thing in the next step. Repeat 15 times each.
To move the muscles of the shoulders and chest, place both hands on the chair handle. Lift your body and buttocks slowly until your buttocks a few inches above the seat cushion, while still resting on your hands. Hold for a moment, then sit down. Repeat 15 times.
To relax your back and tighten the muscles in your arms, hold the edge of the table with both hands. Slowly, sit still, push the chair back until your face is stuck to the ground and your head is between your arms. Then straighten your back while pulling a chair towards the table. Repeat 15 times.
In a sitting position, you can even practice Kegel exercises to train the pelvic muscles that control urine. While sitting, tighten the buttocks, hold for a few seconds, then release. Repeat 15 times.
Sit up straight and turn your head to the left while turning your body to the right. Hold for a moment, then change sides.
To ease your back, hug your body by placing your left hand on your right shoulder and right hand on your left shoulder. Hold for a moment, then release.
Sit in a chair and spread your arms to the left and right sides as much as possible. Hold for a moment, then return to the chest. Repeat 5 to 6 times.
In a sitting position, bring your knees close to your chest, hold the position, and place it. Repeat as much as possible. Make sure your chair is not a wheelchair so it does not fall.

Basically, avoid staying in the same position for a long time. Change your sitting position or, as much as possible, rest every half hour to get up and walk to drink or go to the bathroom. If possible, bring along simple exercise equipment that can help you in your office activities, such as a fitness ball that can be used occasionally instead of chairs or small dumbbells to lift weights and muscles. your chest muscles and arms.
Movement at rest

If you have the opportunity to move longer or farther away, you can try to do light exercise in the office by moving from your desk. Here's the way to do it:

Short race in place for 60 seconds. Can be changed by jumping using one leg, then replace it with the other leg.
Go down or go up the stairs, two steps at a time if you want more intensity. Do it 5-7 times a day.
Stand on your right foot. Bend the left knee and point the foot back until the foot touches the buttocks. Then move like "jump rope". After that, do it with the foot next to it.
Perform lifting movements with leaning on the wall. Give your distance to the wall for arm length. Stick both palms on the wall, then bring your body against the wall, while supported by both hands. Encouraging yourself to rest on a solid table can also be an option for effective arm muscle strengthening exercises.
Choose lunch or a meeting place far from the office, but you can always get there by walking with friends.
You can also get out of the car further from the office so you can walk there.
If possible, use the stairs instead of taking the elevator or escalator.
Instead of contacting via e-mail, SMS or telephone, you can go directly to a colleague's office. Likewise, walk to the printer or telephone and ATM.

You can set an active reminder alarm every hour for light exercise in the office or just to stand, walk or stretch your muscles. For those who have a fit body, the ideal target per day is to walk around 10,000 steps or walk up to 8 kilometers. But if this is difficult to achieve, target if it makes sense.