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Gymnastics at the workplace in the office

4 min read

Simple gymnastics at the workplace in the office will not take much time, but will help maintain good health. Most people work in the office at the computer and face the unpleasant consequences of a sedentary lifestyle. Not everyone will be able to spend their lunch time on a full-fledged training, and training in the evenings simply does not have enough strength. Make workplace gymnastics your office habit, and soon you will notice improvements in well-being.

In the Soviet past, workplace gymnastics was mandatory for workers in all sectors. Over time, they forgot about it, although there were much more sedentary jobs. Simple exercises can be done right while sitting on a chair, benefiting and not attracting too much attention.

Why is office gymnastics necessary?

The human body is a complex mechanism that was created for physical activity. Times of technological progress have changed standards, now sedentary work is the norm.

The average office worker spends at least 70% of his time motionless – at work, on the road, at home in front of a TV or computer.

According to WHO, with a sufficient amount of physical activity annually, global mortality would be 3 million lower. These are not instant deaths, but the accumulation of the consequences of a sedentary lifestyle:

metabolic slowdown and extra pounds;
hypertension and other diseases of the cardiovascular system;
digestive problems, inability to properly absorb nutrients;
increased cholesterol and glucose in the blood, a change in other biochemical parameters;
increased risk of depression and exacerbation of mental illness;
increased likelihood of developing cancerous tumors.

Regular physical activity, including gymnastics at work, contributes to the following positive changes:

normalization of metabolic processes, biochemical parameters in the blood, blood pressure;
stress resistance increase;
stimulation of mental activity, increased performance;
acceleration of blood circulation, affects all organs and tissues in the body.

Gymnastics for the back in the office will help get rid of chronic lower back pain, gymnastics for the neck in the workplace will protect against many aching pains at the end of the day. In addition, additional physical activity will help to spend extra calories and maintain a figure.

gymnastics in the office

Recommendations for physical activity in the office

In addition to regular exercise, you should instill some useful office habits. If you are accustomed to a sedentary lifestyle, then make these recommendations your binding principles.

Sitting periods need to be diluted with activity, even a few squats or a walk to the cooler and back will be enough. If you don’t have a smart watch and there is no one to inform you that you are too busy, set reminders on your phone. After some time, the body itself will begin to require active breaks, they will become a habit.
You can be active even in the midst of work, when you need to sit in one place. Studying information on the monitor, you can stretch your arms or rotate your feet, talk on the phone or read documents while walking around the office.
Pain in the neck and back arises not only due to the immobility, perhaps it is also in the wrong position. Watch your posture and shoulders, pay attention to the neck, it should be relaxed. To achieve the correct position of the neck, you need to position the monitor at the level of view, not higher and not lower.
Gymnastics in the office is not all; exercises for the eyes will not interfere. Vision suffers from working at a computer just like the whole body.
Try to be active not only during work, but always. If you have the opportunity to walk, take advantage of it, don’t wait for the elevator, walk several floors up the stairs, watch TV not on the couch, but on the yoga mat or on the fitball for simple exercises.

office workout

An example of a complex of office gymnastics

Gymnastics in the office must meet three criteria – simple, fast and useful. Perform these or similar exercises, in 10-15 repetitions for each.

Start from the neck – clockwise and the other way around, tilting back and forth and sideways.
Then shoulders – clasp your fingers into the lock, stretch your arms in front of you, slowly stretch. When you stretch your arms forward, tilt your head forward, then slowly throw your head back. Clasp your hands behind your back, stretch them back to feel the pressure in the chest area.
Crease – sitting exactly on a chair, lower your body so that you put your chest and stomach on your hips. Lower your head below, between the knees, extend your arms in front of you, stretch them forward.
Twisting – sitting with a straight back, place your arms so that your palms are on your knees and your elbows are looking out. Lean forward, slightly lower your head down, slowly turn the case in one, then in the other direction.
Bending – stand in front of the back of the chair, hold on to her hands, bend over with a straight back. The movements should be smooth and springy.
Tilts to the sides – with a straight back, do alternate tilts to the right and left.
If appropriate, you can do a few push-ups, resting your hands on the chair seat. You can also do back push-ups, such exercises quickly lead to triceps tone.
Bicycle – press your back against the back of an office chair, tear your legs off the floor and make them move, as if you were pedaling a bicycle.
Rises on socks – accelerate blood circulation in the calf muscles, so that they stop flowing. Rise on your toes as you inhale, gently lower yourself as you exhale.

Make your gymnastics complex at the workplace in the office so that at the end there are measured and calm exercises. They will help to restore the pulse and rhythm of breathing, immediately return to the performance of work duties.

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