05 Super Easy And Ultra Effective Exercises For The Office

Jake TylerBy Jake TylerJul 25, 20170

Most people consider the office a place for getting work done and not exercising, but when you spend most of your waking hours working it makes sense to be able to exercise -- even if it's only moderate exercise -- while at work.

If you keep your body stimulated throughout the day, your productivity will also likely increase because you'll feel more energized. Take time to do a few simple exercises as part of your daily routine in the office.

Even simple stretching on a daily basis can help tone muscles because it increases the effective workout you get from other daily activities like walking. These exercises can be done easily at the office and you don't need to spend hours at a gym or pay for an expensive gym membership to do them.

Breathe

BREATHE

Oxygen is more than just good for you -- it's vital. Breathing deeply helps you relax. It also increases the amount of oxygen in the bloodstream that gets carried to your brain. Relaxation combined with more energy is fantastic.

Most people don't breathe deeply on a regular basis because regular breathing, especially in a slumped position, uses between a third and a half of average lung capacity. Too much deep breathing, however, can lead to dizziness, so moderation is key. A few deep-breathing exercises before lunch, for example, is a great idea.

Simple breathing exercise: Sit in your chair with your back straight. Put your hands on your lower abdomen and inhale slowly through your mouth, trying to move your hands. Hold a full breath for a count of three. Exhale through your nose. Repeat this exercise five times.

Drink Water

DRINK WATER

Most of us don't drink enough water throughout the day. Recommended daily allowances range from three to six liters of water, depending on lifestyle and age. While many of us take in a lot of coffee, tea, soft drinks, or alcoholic beverages, we often don't drink enough plain water.

And with all those delicious additive-laden beverages on the market, plain water might sound downright unappealing. Hydration, however, is important. When your body begins to get dehydrated, you'll feel more lethargic as your blood flow slows. Over long periods of time, consistent slight dehydration shows in overall health, including the condition of skin, and can even affect sleep habits.

Some people don't like to carry a permanent water bottle because sometimes it's difficult to get all the cracks and crevices completely clean and over time algae or bacteria can grow. If that describes you, consider buying a bottle of water and reusing that bottle just for a few days. If you prefer to reduce plastic use, you can buy a permanent water bottle and rinse it with boiling water for fifteen minutes on a regular basis to sterilize it.

If you really drink enough water throughout the day, you'll find it requires multiple water bottle refills. The act of getting up and walking to the water cooler or water fountain is also good for you because the motion helps get your blood flowing and gives you a break from sitting for too long. Sitting for hours can prevent ideal blood circulation, so getting up periodically is important, but many of us don't have a reason to get up every hour.

Stretch

STRETCH

Stretching muscles increases muscle tone. Even while sitting at a desk, it's possible to do a few simple stretches, literally covering your entire body from head to toe. If you spend a lot of time looking at a computer screen, it's also important to remember to exercise the muscles that control your corneal focus by looking at objects far away and up close.

Try these simple stretching exercises: extend your legs under your desk, rolling your feet and flexing your ankles back and forth. Curl your toes. Remember to straighten your fingers and pretend to wash your hands, massaging the muscles around your wrists, fingers, and palms. This is especially useful if you spend a long time sitting in front of a computer and typing on a keyboard.

If you find yourself looking at a computer monitor for long periods of time, remind yourself to look out the window, then back at a poster or sign on a nearby wall. Repeat the near-and-far focus a few times. When this exercise is regularly performed, it can help sustain vision as a person ages.

Relax

relax

Relaxing is often easier said than done. By reducing tension in your shoulders and neck, you can physically force your body to relax. It's better to shrug your shoulders than to roll them because our shoulders aren't perfectly round.

Shrugging is a more natural motion, too. The same thing is true of neck rolls. Moving your head in circles isn't great for your neck because it's not a symmetric joint, but by touching each ear to the corresponding shoulder a few times, you can limber up your neck.

Touch Your Toes

TOUCH YOUR TOES

This might seem like an overly simple exercise, but the act of touching your toes has excellent effects throughout the entire body. It flexes your abs and back, which help posture. It also stimulates the blood flow through your entire body.

Pockets of fat and cellulite can build up in those parts of your body that don't get a lot of use and motion, so touching your toes helps reduce fat in areas like thighs, abs, and the back end. Bending over also increases blood flow to your brain, which can help you feel more alert.

Read more: ​If your aim is to cut weight, calisthenics is the best form of exercise available.

Keep in mind that after bending over it's a good idea to rise slowly to prevent back injuries or dizziness that can result from snapping to an upright position.

Additional Tips

ADDITIONAL TIPS

This might seem like an overly simple exercise, but the act of touching your toes has excellent effects throughout the entire body. It flexes your abs and back, which help posture. It also stimulates the blood flow through your entire body.

Pockets of fat and cellulite can build up in those parts of your body that don't get a lot of use and motion, so touching your toes helps reduce fat in areas like thighs, abs, and the back end. Bending over also increases blood flow to your brain, which can help you feel more alert.

Keep in mind that after bending over it's a good idea to rise slowly to prevent back injuries or dizziness that can result from snapping to an upright position.

Additional tips:

Set A Timer

Even if you share an office space with other people, it's possible to find a timer that works on your computer so you can just encounter a popup screen that doesn't come with a sound to annoy your office mates.

Reorganize Your Office For Incovenience

Most of us appreciate convenience but with everything within easy reach, we reduce the reasons to get up throughout the day. Sometimes the shortest path between two points might lead to our laziness. If you find you need to use a stapler often, put it just out of reach so you need to stand up to get it. It might sound like an annoyance, but you'll probably notice your improved health within a week.

Read more: The adjustable dumbbell - one of the best home gym equipment that you need to invest in!

Jake Tyler

Jake Tyler

Founder
Hi all, I’m Jake Tyler, over the past decade I’ve been working strong on my personal fitness levels. From the age of 16, I have been a kickboxer, and I’ve built up an incredible passion for fitness & self-improvement. This experience has led me to a career in personal training and health & fitness.
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