Spending many hours in front of your computer is not the most advisable. That’s why we show you a simple workout to keep your body active while you’re at office.
You spend almost half of your time in an office, that is, sitting and not moving… unless you stop for a coffee or to pick up some copies. Of course, this has an impact on your physical well-being, and in the long run could have negative consequences such as excess weight or muscle aches. But who says the office isn’t a great place to stay fit?
The reality is that you don’t need a lot of time or a large space to burn calories. There are short and simple exercise routines that, without involving a lot of juggling, will allow you to stay at a healthy weight.
What’s why here we bring you 7 core workouts you can do at office or home if you spend long hours sitting
1- Hip flexor stretching
Hip flexors allow us to bring our knees high and our pelvis and legs in alignment when we run. If we spend most of the day sitting, the flexors tighten, forcing us to arch our backs and causing pain.
Stand with your back to the chair, leaving a distance of about 60 cm. Rest the instep of your right foot on the edge of the chair. Bend both knees until the right knee almost touches the floor. You will feel the right hip flexor muscle stretch. Hold this position for 1 to 2 minutes. Repeat the exercise with the other leg.
Easy: If this is too much for you, try doing the same thing, but with your foot on the floor instead of on the chair.
2.Hip stretch (sitting)
Both internal and external rotation of the hip occurs. If this is not the case, the body will have to perform this rotation with the knees or with the spine, which will eventually cause the onset of pain.
Sitting on the chair, place your right leg over your left knee. Try to keep your right leg as parallel as possible to the floor. Lean forward until you feel the outer part of the hip stretch. Hold this position for 1 to 2 minutes. Change legs and repeat the exercise.
3.Chest extension
During the day, we tend to hunch forward, putting pressure on the chest area and causing the muscles involved in air intake to overload. To get lungs to expand as much as possible while running, it is best to work on our thoracic extension capacity.
Sit in the chair and place your hands behind your head to support your neck. Inhale, then exhale as you lean backwards, allowing your spine to go over the back of the chair, looking up towards the ceiling. Slowly return to the starting position. Perform 15 to 20 repetitions.
4. Calf raise
The calves are a very important part of your body, but we don’t usually work them properly. Lifting the calves and bending the knees puts a strain on your heel muscles.
Stand up and place your body weight on your right leg. Take the heel of your left foot off the floor and place your fingertips on the table for balance. Next, use your toes to push yourself up and then slowly lower yourself back down to the starting position. Perform 15 to 20 repetitions and switch legs. Do 3 sets.
More difficult: Bend the knee of the leg you’re standing on about 20-30 degrees. Now, bring your calves up.
5. Bulgarian Squat
This is a good way to strengthen the quadriceps and hips while working on one-legged balance.
Stand upright, leaving the chair about 60 cm behind you. Rest the top of your right foot on the chair, with your left foot firmly on the floor and your toes facing forward. Bend your right knee down, allowing your left knee to come down until it almost touches the floor. Push down with your right heel until you return to the starting position. Perform 15 to 20 repetitions and then switch legs. Do 3 sets.
6. Feet exercises
This workout works on the balance on one leg that is required while running.
Stand up and put your weight on your left leg, with your hip and knee slightly bent. Keep your left leg in this position, bend your right knee and place your toes on the floor. Then, move the right foot outward and return to the starting position. Then, bring the right foot back and return to the starting position. Perform 20 repetitions and then switch legs. Do 3 sets.
7. Strengthen your arms
Strengthening your arms is also possible without going to the gym and from the seat where you work every day. We will tell you how. If you want to strengthen your triceps, the first thing you should do is lean the chair against the wall so that it is fixed. Then rest your hands on it and spread your legs as far apart as possible. Now go up and down 15 times.
There is also a way to tone arms, shoulders and pecs with the help of office chairs. When you are seated, grab the arms of the chair with your hands and raise your legs. Then try to raise your body until your buttocks no longer touch the seat. This exercise should be performed for at least 10 seconds.
Now there’s no excuse not to stay in shape… Even if you’re a busy person.
Post time: Jan-20-2022