How to exercise in the office

Many people always feel that their work is very busy, so they don't exercise regularly. This can easily lead to some diseases in our body, which is particularly bad for health. In fact, if we can master some small exercises in the office, we can also make good improvements to our body and not be able to work normally. Let's learn about the methods of office health exercises.

How to exercise in the office

1. Use stairs for white-collar health exercises

What office buildings are most lacking in are steps and stairs, and steps are the best place for exercise.

① Squat

Stand up straight, pull your abs in, relax your shoulders, and place your right foot fully on the second step in front of you. Push down with your right foot and move your body upward, feeling the stretch in your buttocks and thigh muscles. Place your left foot completely on the second step above your right foot and continue walking upward as described above, two steps at a time. Continue practicing for 1 minute.

② Up and down

I believe everyone has done the step test. The subject stands in front of the steps and goes up and down the steps to the rhythm of a metronome at a rate of 30 times per minute. That is, start from the preparatory position, and when you hear the first sound, place one foot on the step. At the second sound, straighten the leg on the stage and place the other heel on the stage. When the third sound comes, step on the stage with your foot first. At the fourth tone, the other foot also steps down to return to the ready position. Repeat this movement at a speed of up and down every two seconds (according to the rhythm of the metronome) for 3 minutes.

This is the same as the exercise movement and step test. Step up and down once every 2 seconds, alternating between the left and right legs. After each step up and down, the upper body and legs must be straight, and the knees cannot be bent. You need to recite the beat in your mind.

③Climbing stairs

What office exercises do white-collar workers do to maintain their health

White-collar workers will go downstairs to get lunch at noon. They might as well use this time period to give up the crowded elevator and choose to climb the stairs to exercise their whole body muscles. Although it is a bit tiring, it is very good for health care. If the floor is too high, you can choose only one level. Don't be too tired and have no energy for work in the afternoon.

④ Forward bend

Stand upright on the steps, raise both arms to the sides of the body, bend the upper body slightly, and then bend forward. The knees cannot bend. Keep upright and touch the ground with both hands. Do it with multiple amplitudes, and then gradually stretch both hands to the next step and touch the next step.

⑤ Leg press

Stand sideways facing the step, lift one leg and place it on the step, hook your toes together, open your hips, squat with your supporting foot, do not lift your heels, press your upper body down toward the leg being stretched, then alternate feet and practice again.

⑥Run fast

Run up the stairs quickly with a distance of 2 steps. This helps students push back and improve leg strength. When practicing, you can use the interval training method, that is, after running a fast lap, slowly go down the stairs. The interval time is generally 3-5 minutes, and then run the second lap. Three laps are considered a set, and there are 2-3 sets in total. The rest time between groups is 6-8 minutes.

2. Use chairs for white-collar health exercises

The thing that office workers come into contact with most often is a chair. It is a wise choice to sit and work while exercising and keeping healthy.

① Sitting posture

Sitting with the correct posture can burn 2 calories per minute and keep your abdominal lines tight. The best sitting posture for office workers is: sit upright on a chair with your knees bent at 90 degrees. Sit slightly forward, leaving some space between your knees and the chair to ensure that your calves are not squeezed by the seat. Place your feet hip-width apart, flat on the ground. Tighten your abdominal muscles to support your back and keep your pelvis level. Lift your chest and draw your lower rib cage inward. Keep your shoulders and hips in the same vertical plane. Relax your shoulders and let your arms hang naturally and comfortably at your sides. Try to straighten your neck, straighten your jaw, and slightly pull it down so that your ears and shoulders are on the same vertical plane.

②Breathing

Take a deep breath, press your shoulders down, and keep them relaxed. Exhale completely and contract your abdominal muscles. Keep breathing deeply, using your abdominal muscles to push the air out of your body as you exhale. Hold the pose while continuing to breathe deeply for 1 minute.

③Stretching

Sit upright with correct posture, place your hands behind your head, and your thumbs on the bottom of your skull. Take a deep breath and open your elbows. Stretch outward as far as you can, like a butterfly spreading its wings, feeling the compression in your shoulder blades and the stretch in the front of your chest and shoulders.

Exhale as you swing your elbows forward and bring them together in front of your face, feeling the stretch behind your shoulders and upper back. Repeat the movement of opening and closing your elbows while breathing deeply to release tension in your upper back, chest, and shoulders.

④Chest expansion

What office exercises do white-collar workers do to maintain their health

Sit upright with correct posture and shoulders relaxed. Let your arms hang naturally at your sides, with your palms facing each other. Clasp your hands together at the lower back. Tighten your abdominal muscles and keep your back upright. Inhale, exhale, pull your shoulders toward your back, and squeeze your back. At the same time, lift your hands up to stretch your chest and shoulders. Maintain the posture, inhale, exhale, and at the same time lift your clasped hands a little higher to further stretch.

⑤Wave

Using the keyboard for a long time can easily cause wrist fatigue. Waving your hands can restore the flexibility of your wrist joints. Let your arms hang naturally at your sides. Straighten your left arm and raise it upward from the side of your body with your palm facing up. Move your arm in an arc along the side of your body and feel the torso on the same side being stretched. Hold the position and continue stretching. Swinging your wrists can exercise your wrist joints and improve wrist flexibility.

⑥Turn

Turn your waist to the right, and at the same time, turn your elbows and shoulders to the right. Place your left hand on the outside of your right thigh. Keep your hips still and your toes pointed straight ahead. Hold this position and feel the stretch in your spine. Turn your neck to the right and look over your right shoulder to the right and back.

In fact, there are many ways and methods of exercise. The above is an introduction to the methods of office health exercise, so that we can relax ourselves better after work and improve our bodies at the same time. In addition, if we want to be healthy in our daily life, in addition to exercise, we must also pay attention to adjusting our diet.