Fitness

Exercise that you can do in office easily.

Blog by: Suryakant Tripathi.

You absolutely love your job! It’s interesting, rewarding and challenging. It also might be hazardous to your health.

Office spaces are set up to require little movement, making it easy to gain weight. Before you know it, you’ve added 50 pounds (22.6 kilograms) on your frame. Besides increasing weight, desk jobs also increase the strain on your back, wrists, eyes and neck, and can result in a general loss of muscle tone.

Stress is another disadvantage of office work. A survey by Yale University shows that 29 percent of workers feel “quite a bit or extremely stressed at work.” [source: CDC]. This can lead to depression, cardiovascular disease, a lack of energy and other health issues.

To combat the adverse effects of the 9-to-5 routine, it’s important to exercise. But when can you find the time? Workplace workouts can help you make the most of your limited hours. With a little creativity, you can take advantage of the few minutes you have between pending deadlines and learn to exercise while you work.

For your company’s benefit, squeezing in a little exercise improves concentration and actually makes you more productive. But just in case others aren’t convinced (or you don’t want to be conspicuous), here are some exercises you can do secretly.

1. Stretching

Your department start-up meeting is a great way to prepare for the workday. It’s also a great time to get your muscles ready for your office workout with some stretches. Stretch from head to toe, beginning with the neck. Roll both shoulders forward in a circular motion. Stretch arm out with palm down.
With other hand, pull fingers down.

2. Under Desk Dynamics

Your co-workers will see you intently reading the report from yesterday’s meeting, but they won’t see you strengthening your abs and relieving your tired leg muscles.

Your co-workers will see you intently reading the report from yesterday’s meeting, but they won’t see you strengthening your abs and relieving your tired leg muscles.

Chair squats are an effective body-strengthening exercise. Sneak a few in every time you get up from your chair and sit back down.

3. High Profile Aerobics.

It’s good for your career to be seen around the office. These aerobic exercises will help to keep your weight down and your profile high.
To keep your projects and your body moving, visit colleagues rather than e-mailing them.
Drink a lot of water. Research suggests that drinking water can aid in your weight loss efforts [source: Jampolis]. Plus, the more trips to the restroom, the more calories you’ll burn. To increase the calorie count, visit a restroom further away from your desk. You might also run into some new people along the way.
Always walk fast without running. It’ll get your heart beating faster and make it look like you have somewhere important to be.
Take the stairs whenever possible instead of elevator. For a better workout, take the steps two at a time.

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