Office fitness. Dedicated to the victims of sedentary work

Office fitness. Dedicated to the victims of sedentary work.

Modern life has its advantages, but it is also saddled with disadvantages, especially if you work in an office and sit in a chair for most of the workday. Lack of movement and physical activity can lead to various diseases such as obesity, diabetes, back pain, high blood pressure and many other health problems. However, all is not lost. Today we will look at exercises that you can do in the office without leaving your workplace.

Warm-up

Before you start training, you need to warm up. The ideal option is to go up and down two or three floors. It's good to do this every hour or two. You will immediately “wake up” the sleeping circulatory system, and at the same time you will take a couple of minutes’ rest from the hustle and bustle of work.

Exercise No. 1 for the front of the thigh

Sit on the edge of a chair and place your feet together, pressing your knees together. The back must be straight. Alternately straighten your left and right legs, pulling your toes towards you. Perform the exercise until a slight burning sensation occurs in the muscles. If this exercise is too easy for you, straighten both legs at once, remembering to keep your knees together. This option also allows you to use your abdominal and back muscles.

Exercise No. 2 for the inner thigh

To work them out, it’s very good to use a small inflatable ball. Simply hold it between your knees and squeeze your legs rhythmically until your muscles become tired. If you don't have a ball at hand, use your fists as resistance.

Exercise No. 3 for the outer thigh

It is there that the so-called “breeches” are formed. While sitting, press your knees together. Place your hands on the chair on both sides, at mid-thigh level. Overcoming the resistance of your hands, press on them, straining your muscles with all your might for 5–7 seconds, then relax. Repeat at least 20 times.

Exercise No. 4 for the back of the thigh

Place your feet shoulder-width apart under the table. If you are wearing high heels, it is better to take them off. Remember to straighten your back and tighten your abdominal muscles. Alternately press the heel of your right and left legs into the floor, holding the tension for 5-7 seconds, then relax. Repeat the exercise at least 20 times.

Exercise No. 5 for the press

Sitting on a chair, place your hands on your knees and straighten your back. Tighten your abdominal muscles and hold the tension for 5-7 seconds, then relax. Repeat the exercise at least 20 times.

Exercise No. 6 for the neck and shoulders

Sitting on a chair, straighten your back and lower your arms along your body. Raise your shoulders and hold for 5-7 seconds, then lower and relax. Repeat the exercise at least 20 times.

Exercise No. 7 for the back

Sitting on a chair, straighten your back and lower your arms along your body. Turn your body to the left and hold for 5-7 seconds, then turn to the right and hold for 5-7 seconds. Repeat the exercise at least 20 times.

Exercise No. 8 for relaxation

While sitting on a chair, close your eyes and take a deep breath, hold your breath for a few seconds, then exhale slowly. Repeat the exercise at least 5 times.

Conclusion

By performing these exercises, you can improve blood circulation, strengthen muscles, improve posture, and reduce stress and fatigue. But do not forget that they do not replace full-fledged physical activity, so try to choose an active lifestyle and spend your free time in the fresh air.