Exercise is the act of moving your muscles and bones and keeping your body busy – often while increasing your heart rate. However, scheduling time to do this between a few quick-fire emails and conference calls may seem impossible. A CDC survey revealed that roughly 50 percent of adults in the U.S. confess that they don’t partake in the recommended 30 minutes of moderate physical exercises 5 times per week. Nor do they get the recommended 20 minutes of vigorous physical activity 3 times a week. In other words, roughly half of Americans don’t get the recommended amount of physical exercise.
In order to get in a bit of exercise, you can experiment with a variety of workouts right at your office chair to boost your strength and flexibility. To achieve this, you need nothing but a few minutes and your office chair and desk. Before beginning any exercise program, it is wise to consult your doctor.
1. Arm Stretches
Being seated at your office chair should not prevent you from exercising your arms and making them stronger. Many arm workouts are simple, and you can perform them while sitting on your chair. Support your right arm with the crook of your left elbow and then stretch your right arm muscles by trying to reach as far as possible to the left. Maintain this position for five seconds. Repeat this stretch eight times with your right arm, and then switch over to your left arm.
2. Triceps Dip
While standing, place your hands at the edge of the desk, shoulder-width apart. Support yourself up while keeping your arms straight. While keeping your back straight, gently bend at the elbows and drop as low as possible. Return to the beginning position and do 20 reps.
Sit on the far edge of your chair and let your back lie comfortably on the backrest. Then, straighten your legs and lift them a couple of inches above the ground while raising your back a couple inches off the backrest. Wait until your abdominal muscles begin to experience some slight burn and hold for at least ten seconds. Do eight repetitions of ten seconds each. By doing this type of exercise on a regular basis, you can substantially strengthen your core.
4. Seated Hip Thrust
Sit on the edge of your office chair and bend your legs 90 degrees at the knees, allowing your toes to touch the floor. Support yourself by holding the armrest or the chair. Lean back around 45 degrees or as far as you can. Draw your legs to your chest and stretch them out in the air. Draw your legs back to your chest again, then lower your feet but don’t allow them to touch the floor. Remember to keep your legs straight when extending them. Do 20 reps of this exercise.
5. Chair Plank
Put your forearms on the office desk, allowing the hands to touch each other. Stretch your legs and leave only your toes to touch the floor. Allow your abdominal muscle to contract. Your head and toe should be in a straight line while doing this workout. If you lift or sink your hips, this exercise won’t be effective. Maintain the position for at least 45 seconds before resting or switching to the next workout.
Always sit at your office chair the correct way even when you are not exercising. Your desk chair should be at the correct height to minimize strain on both your back and neck. The chair should offer the necessary support that your body needs throughout the day.
Amend the height such that you are in 90-90-90 position whereby your feet are stepping on the footrest or flat on the floor and your hips and knees bent at angles of 90 degrees. Maintain a proper curvature by keeping your lower spine level against the backrest of the desk. Ensure your monitor’s top one-third is above eye level to not only minimize eyestrain but also avoid hunching forward.
If you hardly leave your office chair or the keyboard, you are increasing your chances of developing carpal tunnel syndrome. However, repeating the five desk workouts discussed in this article on a regular basis will keep this affliction away. Combine these exercises with a balanced diet to attain better results. Lastly, remember to remain hydrated!