Every day, office workers are fatigued and stressed out just trying to keep up with the workload. Spending more than a third of your day seated in front of a computer, and doing mentally taxing work, no less, is the cherry on top of an impending health disaster. In fact, WHO cites the lack of physical activity is one of the causes of around 3.2 million deaths. Moreover, according to the Physical Activity and Sedentary Behavior Guidelines of the Department of Health, 56% of Australian adults don’t exercise enough.  Break through that sedentary lifestyle with the amazing office exercises listed below!

The Need for Exercise

Our bodies are designed for movement. To be healthy, a balance between proper sleep, diet, and exercise is needed. Exercise – moving more and sitting less – minimises your chances of developing cardiovascular diseases and diabetes by helping your body regulate your cholesterol, sugar levels, and blood pressure. It is also known to reduce the risk of some forms of cancer.

With the right regimen, you can build up your stamina and vastly improve your physical and mental well-being. Exercise allows you to be in a positive disposition, with sharper memory, and an ability to focus better. 

Easy Exercises You Can Do in the Office

Believe it or not, there are exercises that can be done in the office. Every time you finish a task, balance out the eye and back strain by stretching. When you feel like you haven’t moved other parts of your body in a while, do some squats and hop in place. And if you want your new moves to go unnoticed, try sneaking them into your toilet breaks throughout the day, or turn it onto a workplace comp. One our members actually has an exercise bell at work – anyone can ding it any time throughout the day and the entire office has to stop what they’re doing and exercise for 60 seconds, it can get quite competitive we’re told! 

Check these seven moves out:

Reach And Roll

Neck Stretch

Stretching eases out the tight knots in your muscles, which develop over long periods of inaction. The neck stretch requires you to hold your right ear down to your right shoulder and repeat the action on the left side. Next, laterally stretch your neck by turning your head to the right, holding it in that position, and again, repeating for the left side. 

Do a bobblehead motion by pulling your chin down, then rolling your head from one side to the other.

Arm/Shoulder Stretch

For your arm and shoulder muscles, interlace your fingers and pull your arms upward as if you’re reaching for the stars. Extend your right arm above your head and as far to the left as you can, while slightly bending over. You can also do repetitions of “shrugs” by raising your shoulders up, holding, then releasing.

You can release the tension in your upper torso by pulling your hands (palms together) behind your straightened back. Hold this position for ten seconds.

Of course, you can’t leave your lower limbs out! Lift a bent knee and hold it close to your chest for 10 seconds. And, while sitting tall, you can try the Seated Toy Soldier: raise your right arm and extend it toward the ceiling. At the same time, raise your left leg out, keeping it straight, and bring your right arm down to touch your left foot. You can repeat this exercise for 5-10 times on each side.

The Benefit

Stretching relieves tension in your muscles and lets your body to become more flexible. The range of movement of your joints is greatly increased, and suddenly you find yourself able to walk around more easily. Most importantly, stretching increases the circulation of your blood to the different parts of your body.

The Reverse High Five

Carpal tunnel syndrome (CTS) is a common medical condition that arises when the median nerve in your wrist is compressed, causing pain, numbness, and tingling. You can avoid developing CTS by placing your palms flat on your desk with your fingers pointed toward you and your wrist facing outward. Transfer your weight forward until you feel the stretch in your wrist, then hold for fifteen seconds. 

The next three exercises target a lot of muscles and build up your core stability. This helps prevent injury, protect inner organs and the central nervous system, and even gives you better posture.

Raise You Up

Grab a phone book, your satchel, or literally anything that is considerably heavy. Hold it at shoulder height then raise it overhead. Do ten reps of this move. 

Magic Carpet Ride

If you want to get intense, you can try the “Magic Carpet Ride” technique. Sit with your legs crossed atop the chair, then take hold of your armrests. Make sure your grip is secure. Suck in your gut and raise yourself above your seat. Focus the power on your belly and arms and maintain the position for 10-20 seconds. After a 30-second break, repeat the technique five times.

The Glute Squeeze

This is a funny move, but trust us, it’s worth the silliness! The glute squeeze is done in a stationary position with sustained contraction of skeletal muscles against a fixed resistance. Here, the joint angle and muscle length remain constant during the performance. True to its name, just squeeze your glutes as hard as you can for 10-30 seconds. 

Doing the last two exercises hones your leg muscles, improving your metabolism and athleticism. As a bonus, leg exercises enhance your core and glutes as well!

Leaning On The Job

Now, this move belongs to the same class as the glute squeeze, and it’s ideal for a busy, crowded office. Find a relatively quiet spot and lean against the wall, gradually lowering yourself into a seated position, and hold for 10-30 seconds. 

Sitting On The Job

Extend a leg straight out in front of you while seated. Hold this position for two seconds, then lift it as high as you can. Hold for two seconds. Do the same for your other leg and do 15 reps each. 

Even when you’re not exercising, practice proper posture. As early as now, you can start developing a “need to move” by doing simple actions like taking 2-minute walking breaks twice an hour. Understand the science behind your body and use it to your advantage.

Take Your Fitness to the Next Level

Office exercises are just short-term remedies. If you’re ready to take it to the next level, Move Strong Gym can help you! We have a range of services to cater to your needs: Private-Coaching, Semi-Private Coaching, CrossFit Small Group Training & 24/7 Gym Access. Using science-backed training, our Move Strong coaches design personalised workout regimens based on your fitness level, health, and needs. There’s also an awesome community, where both newbies and pros support and learn from each other. 

Break through the deskbound lifestyle now! Contact us to get started.


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