Few simple daily exercises while working in office

Did you know that physical activity has an impact not only on your health but on your work performance and engagement as well?

Studies have shown employees improved their time management skills, ability to meet deadlines, and mental performance on the days they exercised. Likewise, they felt more motivated to work and coped better with stressful situations on the days they exercised.

Therefore, make sure you have some physical activity during your workday. Start with baby steps and some easy exercises you can do at work while sitting in your chair.

Wrist Stretch

Stretching out your wrists is necessary when you spend a lot of time typing on a computer. It will help you bring them into extension, and in that way, relieve wrist pain.

Sit in your chair in your upright position. Then put your arms in front of you, and place your palms flat down towards the ground. Just band your hands back towards your face and go back down to flat. Repeat 5-10 times.

Afterward, make fists and circle your wrists. Once you complete five circles, change the direction to do five more.

Katie Anderson, a contributor at bestessayservicereviews.com and a gym rat, suggests one more trick: “Simply shake your hands to eliminate any tension and continue to work.”

Releasing Neck Tension

Spending too much time hunched over your computer can lead to accumulated neck tension and headaches eventually. To avoid neck pain and relieve the tension, try out these simple yet effective exercises that you can do anywhere and in no time.

Sit in an upright position and place your hands on your lap. Drop your head to the left side, taking your left ear towards your left shoulder, and hold for five seconds. Then, gently move your head to the right side, and hold the position for five seconds. Repeat 3-5 times.

Center your head and move your head to the left, looking over your left shoulder. Again, gently move your head to the opposite side. Remain in the position for five seconds and repeat 3-5 times.

Read: Computer use and Carpal tunnel syndrome

Next, drop your chin, and roll your head around. Five times in one direction and then switch sides. Make slow movements so you can feel all the muscles.

Don’t forget about the legs

If you’re an active type, you’ll probably want to stretch your legs too, especially if you’re glued to your chair for a long time.

This subtle exercise targets your ties and glutes, so it’s perfect for conference calls and meetings when you can’t get up. While sitting in your chair, straighten your right leg and hold it in the air, so it’s parallel to the floor. Keep the position for ten seconds, and then change the leg. Repeat 15 times.

Again, while sitting up straight in a chair, lift the right knee towards the chest, and return to the starting position. Repeat with the other leg and go for a set of 15 repetitions.

On the other hand, when you’re on the break and in the mood for some cardio, you can stand up a little bit from your desk and get your knees high. Basically, it’s like running in a place. Keep on going for twenty repetitions.

“Naturally, if you start exercising and feel some pain or discomfort, make sure you stop right away, and maybe it would be a good idea to check with your doctor if everything is alright,” advises Mark Brown, a writer on health topics from bestcustomessay.org.

Read:9 Hand exercises for computer users

Otherwise, incorporate the exercise into your daily routine at work, and you’ll definitely feel more energized and more efficient.

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Thomas Lanigan

Thomas Lanigan is a digital marketer and a blogger from San Francisco, CA. He is mainly interested in topics like productivity, self-development, personal branding, and online marketing. Besides writing, Thomas enjoys traveling and long-distance running.

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