"Work" used to mean getting your hands dirty, getting stuck in them, and doing some manual labor. Today work can mean a lot, but for most of us it means sitting at our desk for long periods of time. After a hard day at the office, exercise is sometimes the last thing on your mind, but it's an essential part of a healthy life. These 5 office exercises can help you maintain your daily exercise habits, maintain good posture and keep your mind sharp.
1. Cardio – The Stair Master
Elevators are often way too crowded and can be a difficult place for small talk. Avoid the crowds and chatter and take the stairs. If your office space is on a high floor, consider getting off the elevator a few floors earlier.
2. Your lower body - Squeezing the 'quiet' seated buttocks
This exercise is inconspicuous and can have great benefits for your buttocks. To train those muscles, simply squeeze and hold the glutes for 10 seconds at a time. Keep repeating until you get tired. 10 times an hour is great!
3. Your upper body – The chair dip
Tighten the backs of the arms and shoulders with a small dip. With feet firmly on the floor, place your hands on the edge of the chair and lower your torso until your elbows are at a 90-degree angle. Fully extend the arms to return to the starting position. Try 10 sets of 10 with 1 minute rest between each set.
4. Your core – The swivel office chair
Unknown to many, the swivel office chair can be a fantastic tool for strengthening the core! To get the abs and lower back working, sit in your swivel chair and lift your feet off the floor. Hold the edge of the desk with index fingers and thumbs only and rotate from side to side (go around as far as you can) repeatedly. Turn left and right 20 times. Repeat throughout the day.
5. Your Mind – The 5 Minute Meditation
The mind is just as important as the body when it comes to leading a healthy lifestyle. Keep the mind sharp with a 5-minute daily meditation. Make sure you are undisturbed for 5 minutes. Sit up straight in your desk chair with your hands on your lap, your head facing forward and feet firmly on the floor. Close your eyes and take a deep breath and fill your lungs with fresh oxygen. Concentrate on inhaling the good and exhaling the bad. Let your body and mind be still for 5 minutes. Wake up after 5 minutes and feel refreshed!
