Do you love your job? It might be dynamic and rewarding, but did you know that your work could damage your body? If you find yourself seated at your workstation in front of a computer for 8-9 hours at a stretch, then your health is in danger. Limited movement is the chief component of a sedentary lifestyle, an unfortunate reality for most young Millennials today. Being bound to your small cubicle for hours on end, day after day could make you gain weight and trigger a host of other health problems such as joint stiffness, incorrect posture-induced pain, hypertension, diabetes, loss of muscle tone etc. Inactivity can even usher in cardiovascular threats.
However, even if your job requires you to stay rooted to your chair, you can keep these health issues at bay. How? You can do it through exercise. We aren’t suggesting that you sweat it out for a few hours at the gym every day. We know you’d be too exhausted for that! There’s a simpler solution. Work out at your office. Sounds impossible? There are quite a few exercises you can squeeze into your work regime. They don’t take long but will ensure that you stay in shape and at the top of your game all your life.
1. Stretches –
Stretches are a wonder-exercise. They alone can protect you from most inactivity-induced illnesses. Once every hour or so, do a few stretches. Make sure your neck, arms, waist and legs go through the motions of stretching exercises. This will loosen your muscles and keep your body flexible. You will feel the effects immediately. Your entire body will be rejuvenated.
2. Take a small Walk –
Even if it is not feasible for you to step outside your office during work hours, do get off your chair and stroll around your office room. One of the chief reasons why you should take a small walk is because sitting at your chair for long periods can give you Deep Vein Thrombosis and varicose veins. Walking also releases happiness hormones endorphin and oxytocin that help elevate your mood and fight off anxiety and depression.
Frequent walks will also keep your blood sugar in check and ease back and neck pain.
3. Stair Climbing –
This is a golden rule in all office workouts. If there is a staircase in your office building, climb a few stairs. This is excellent workout for your heart. Not just that, you will also burn calories. If your office is on a higher floor, try taking the stairs instead of the elevator.
4. Wall push-ups –
Utilize your office walls to stay fit! If there is an empty patch of wall, do a few wall push-ups. They will keep your upper body strong and flexible. Regular wall push-ups even in your office can actually help you tone your arms, shoulders and chest.
If you have your own desk, you may even try a few desk push-ups, which are even more effective.
5. Squats –
Yes, doing squats in your office will look weird. So, why not do them when you use the washroom? Perform around 15 squats during each washroom break; it won’t take more than 5 minutes. Squats are a whole-body workout. They strengthen your leg muscles and your knee joints and burn a lot of fat as well.
6. Under Desk Leg Work-out –
Assuming you have plenty of space under your desk, you can do a few simple leg exercises. Sit up straight in your chair with your feet flat on the ground. Now lift and slowly extend one leg until it is parallel with the floor. Hold it still for about 20 seconds. Now repeat it with the other leg. This is one cycle. Do 5 cycles. This is also a very good cardio exercise to keep your lower body fit.
Inactivity invites illnesses. And most Millennials find themselves at desk-bound jobs, which really is a health hazard. But, if you really care about your health, just make time for the exercises we mentioned above.