gymnastics Office: the 30 best exercise in the sedentary lifestyle

A sedentary lifestyle is the cause of many serious illnesses and disorders in the body. But the modern reality in which computer work is almost inevitably, leaves us no choice.

What to do if you feel discomfort during a long sedentary work or just want to exercise without leaving your workplace? We offer you a selection of exercises for office gymnastics that will help you to maintain health and increase energy.

A sedentary lifestyle: why you need an office gym?

According to the world health organization, more than 3 million deaths per year can be prevented by increasing physical activity during the day. The average office worker 80% time of day spends with a low level of physical activity: sedentary work, meals, travelling – all this does not imply any movement. The paradox is that the rest from sedentary work is also very often not intended to be active: for recreation, people choose the Internet and TV, sitting in a chair or lying on the couch.

Studies show that a sedentary lifestyle causes a disturbance of metabolic processes, hypertension, increased blood sugar, increased cholesterol. This causes the risk of developing serious cardiovascular diseases, cancer tumors and early death. And even hours of training will not help much to fix the situation, if you spend a whole day in a squatting position.

FITNESS BRACELET activity monitor

However, you can prevent the destruction of your health from a sedentary lifestyle, if you take it a rule to take short breaks to easy exercise. Regular gymnastics office for a few minutes during the day can be healthier than hour of exercise 2-3 times a week. And if you manage to combine both, then you will certainly help your body to stay healthy.

Why you need an office gym?

1. Regular physical flexing increase the metabolism and help the body to regulate blood pressure, cholesterol and blood sugar. This reduces the risk of cardiovascular disease, diabetes, obesity.
2. Office exercises helps to calm the nervous system, reduce stress and anxiety, which certainly have a positive impact on the efficiency of your work.
3. This is useful as a rest for the eye, which is especially important when working at the computer or with the papers.
4. Office gymnastics reduces the risk of spine and prevention of acute pain in the neck, back and waist.
5. Office exercises will improve blood circulation and stimulates the internal organs.
6. Regular physical activities help prevent the loss of muscle and bone that occurs with age, if you don’t do exercises.
7. Switching to another activity (from mental to physical) helps to boost energy and performance, to get rid of sleepiness and lethargy.
8. Even simple exercises office exercises, if done regularly, help to tone muscles and maintain good form.

Our body is designed for regular movement, but technical progress has led to the fact that sedentary lifestyle has become almost the norm. The people think that hour workout before or after work can compensate for 9-10 hours in a sitting position. But it is misleading.

Long periods of sitting without physical activity have a negative impact on the body and shorten our lives. If you want to preserve the health, then a small charge during the day, is simply necessary, even if you regularly train in the gym or at home. Even if you do not physical exercise at all, without such gymnastics, you just can not do.

How dangerous a sedentary lifestyle?

Office exercises designed not only to distract you from working routine and enhance your health. It is a vital element for anyone who is thinking about your health! Sedentary lifestyle and lack of physical activity for 8-9 hours are the cause of many diseases and dysfunctions.

Specifically, it increases the risk of:

• diseases of the cardiovascular system
• diseases of the spine and joints
• diseases of the musculoskeletal system
• of metabolic disorders
• digestive disorders
• diabetes
• obesity
• cancer
• headaches and migraines
• depression

A sedentary lifestyle is unnatural to the human body, which is why doctors stress the need to exercise during the day in terms of office work.

Tips for those who lead a sedentary lifestyle

1. If you have a sedentary job, you train yourself to replace a long periods of sitting with short moments of activity. At least once an hour be sure to get up from my chair and move at least 2-3 minutes. Ideally, every half hour.
2. Follow the posture while working to avoid curvature of the spine and pain in the neck and back. Make sure your back is straight, shoulders are relaxed and lowered, the head is straight, the computer screen is at eye level.
3. If the work does not allow to distract for a minute, then just go, without leaving your chair (make motion of the shoulders, hands, neck, body). If you read any paper, you can do it while walking around the room.
4. If you have vision problems, don’t forget to perform exercises for the eyes.
5. If you forget to pay attention to the office, the gym, set yourself a reminder on your phone or alarm clock. Subsequently, this will enter you into the habit.
6. Cooperate with colleagues and perform a short gymnastic minute together. This will provide additional motivation to maintain activity during the day.
7. Your goal should be to increase activity not only in office but also in daily life. Try to wean itself from a passive rest after work watching TV or the Internet. To track their activity, you can purchase a fitness bracelet.
8. Possible reduce the use of vehicles, giving preference to walking. Walk to work or after work helps you to relax, clear the mind and get rid of stress.
9. If you are not yet faced with negative symptoms, this does not mean that a sedentary lifestyle does not provide you any impact. Many disturbances in the body can be asymptomatic. Prevention is always the best medicine, so do not neglect the office gym.
10. Remember that regular fitness classes do not replace ordinary household activity! If you’re exercising 1-1. 5 hours a day, and the rest lead a sedentary lifestyle, the risks of ill health remain high.

Gymnastics office: 20 best exercises

Performing regular exercises office exercises, you will get rid of fatigue and will gain renewed strength and vigor. Select a few exercises, distributing them during the day. Do office exercises should be 5-10 minutes every 2-3 hours. If there are any problem areas of the body (e.g., neck or back), make a special emphasis on them.

If the posture is static, stay in each position for 20-30 seconds. If the pose is dynamic (in this case, our picture shows the figures with the change of position), then repeat each exercise 10-15 times. Don’t forget to repeat the exercises on the right and left side.

1. The head tilts to the side for the neck

2. Rotation of the head to the neck

3. Stretching shoulders and back sitting

4. The lock on the back for the back, chest and shoulders

5. Fold sitting back

6. Stretching the back and chest with a chair

7. Stretching the shoulders

8. Stretching of the triceps

9. Stretch the neck and upper back

10. Twisting Cat back

11. Pulling up to the back

12. Tilt lock for back, chest and shoulders

13. Tilting with the chair back, waist, buttocks and legs

14. Stretching back and waist in the slope

15. Tilt to the side for oblique muscles of abdomen and back

16. Back strap for back, chest and abs

17. Pushups to strengthen the upper body

18. Reverse pushups for arms and shoulders

19. Bike to strengthen the press

20. Turn towards to the muscular system

21. Lunge on the chair for the leg muscles and hip joints

22. Lunge with chair for leg muscles and buttocks

23. Squats for buttocks and legs

24. Leg lift for the hips, calves and knee joints

25. Stretching the inner thighs

26. Stretching back of the thigh and hamstrings

27. Stretching back of the thigh

28. Stretching of the quadriceps

29. Rise on your toes for calf and ankle

30. The rotation of the foot

Pictures thanks to youtube channels: Yoga by Candace, TOP TRUTHS, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Gymnastics office: a compilation of videos

If you want to do office exercises at ready training, we offer you some short exercises on the chair. These videos will be an excellent prevention of diseases from a sedentary lifestyle.

1. Olga Saga – gymnastics Office (10 minutes)

2. Exercises in the office (4 minutes)

3. FitnessBlender: Easy stretching for office (5 minutes)

4. Denise Austin: Fitness for the office (15 minutes)

5. HASfit: Exercises for the office (15 minutes)

Remember that your body needs in constant motion. If you have a sedentary job and low activity during the day, it’s time to start changing lifestyle. Do office exercises, visit the gym or train at home, perform daily walk, warm up, use the stairs, not elevators, walk more often.

See also:

• 7 videos with stretching for beginners and inflexible people
• HASfit workout: for beginners and for the elderly

For beginners’s low impact workout