‘All work and no play makes Jack a dull boy’
Well, most of the jacks in today’s world are deprived of a healthy lifestyle. The reasons being long working hours, lack of motivation, and lack of time management.
While exercising is the easiest way out of this mess, most of the Jacks are unable to find any time due to their cramped schedules.
In such a scenario, health takes a backseat. We recommend 10 simple exercise tips and ways to stay healthy while you are working from your office space or from the comfort of your home.
10 Simple Exercises for Standing Desks:
Below are mentioned some exercises which one can do at your standing desk to get a quick full-body workout. These exercises target all the major muscle groups in your body.
Doing these exercises regularly while you work can lower your risk of diseases, improve your mood and productivity, and keep your body feeling good without needing to leave your desk.
1. Leg Extensions: While sitting, straighten one leg at a time and hold for a few seconds. Do this 12-15 times on each side for three sets.
2. Abdominal Swivels: Hold onto your desk lightly and swivel from side to side while sitting to work your abs. Aim for around 15 swivels on each side.
3. Calf Raises: Stand up and lift your heels off the floor to work your calf muscles. Do this 12-15 times for three sets.
4. Bend and Point: Bend your knees slightly and lift one foot off the ground, pointing your toe. Repeat on both legs 3-5 times.
5. Standing Leg Curl: Bend one leg at the knee and raise the heel towards your buttocks. Do this 10-12 times on each leg for three sets.
6. Desk Squats: Slowly bend your knees while pushing your buttocks backwards. Do 12-15 squats for three sets.
7. Shoulder Press: Lift your arms above your head while standing. Use a small weight for resistance and do 12-15 reps for three sets.
8. Bicep Curls: Hold a heavy item in your hands and slowly lift it towards your shoulders. Do this 12-15 times for three sets.
9. Tricep Press: Lean forward slightly and extend your arms backward while holding a small weight. Repeat 12-15 times for three sets.
10. Stationary March: Lift your knees while standing to get your heart rate up. You can also jog or jump on the spot for more intensity.
10 Tips for Staying Healthy at Work:
Here are 10 tips to stay healthy while working:
1. Watch What You Eat: Avoid fatty, sugary, and salty snacks. Keep them out of sight to avoid temptation.
2. Cut Back on Soda: Swap out soda for sparkling water to cut down on sugar intake.
3. Check Your Posture: Make sure to sit or stand with proper posture to avoid strain on your body.
4. Get Outside: Take advantage of sunlight and outdoor activities during warmer months.
5. Move Meetings Outside: Try walking meetings to get some extra steps in.
6. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and focused.
7. Pack Your Lunch: Save money and calories by bringing your own healthy lunch to work.
8. Take Breaks: Take short breaks to relax your mind and refocus.
9. Take a Walk: Get up and move around the office to burn calories and give your brain a break.
10. Use a Standing Desk: Consider using a standing desk to stay active while working.
Scientific Evidence on Sitting:
The proof from science tells us what we already knew: sitting too much is really bad for your health.
Over the past ten years, studies have shown that sitting for a long time messes up your body’s processes, makes you gain weight faster, increases the chances of lifestyle-related diseases, and might even make you live a shorter life.
Standing Desks for Better Health:
That’s why more people who work in offices are choosing to get a standing desk that can be adjusted, allowing them to move more during the workday.
Standing desks not only help you focus and work better but also give you a chance to stay healthy and in shape.
Being mindful of how much we sit and finding ways to move more during the workday can greatly benefit our health. Simple exercises at a standing desk and following healthy habits like watching what we eat, staying hydrated, and taking breaks can make a big difference in how we feel both physically and mentally.
So, whether it’s stretching at your desk or opting for a standing desk, taking small steps towards a healthier work routine can lead to a happier and more productive you.
Also read : https://thesportzplanet.com/fitness-health-beat-mental-health-problems-by-doing-these-exercises-daily/
The Sportz Planet Desk,
Atharva Shetye
