Does your job involve spending long hours at your desk, hunched over the computer? Do you get home feeling like your back has been run over by an 18-wheeler truck? Wishing you could get a relaxing hot stone massage but don’t have the time? Well, a few quick exercises could come in handy if you have a sedentary job.
Walking Breaks
You may not have a gym at work but it’s not all gloom. Just three 10-minute walking breaks throughout the day will help to give your back a rest from sitting. Replace emails to colleagues with face-to-face meetings at their desks, but don’t overdo it of course. During lunch hour you could spare some time to take a short walk with a colleague. This avails a chance to be away from the office environment, leaving your mind refreshed.
Stretching
Every half hour or so, take a few minutes to do light stretching. Turning your torso to face behind you while keeping the legs intact works wonders for your lower back. Stretch your arms, legs and neck to relieve built-up tension. It’s possible to do this while at seated your desk, but if you feel uncomfortable you can use the break-out areas or the bathroom.
Aerobics
If you have the benefit of going to the gym whether at work or otherwise, make use of aerobic exercises. Those who are pressed for time can take up 15 minutes of vigorous aerobics per week, while if you have a more relaxed schedule two and a half hours of moderate workout will do. Vigorous aerobics include jogging, swimming and fast-paced biking, while mowing the lawn and brisk biking count as moderate aerobics. It’s advisable to consult your doctor for guidance on the best workout for you.
Drive Less
Consider leaving the car at home once in a while. Walk, ride a bike or even jog. If your office has showers, take advantage! You may not like the idea of arriving at work sweaty, but it’s a small price to pay for your health.
Take the Stairs
The convenience and speed of an elevator can get addictive. Try to limit how many times you use it and opt for stairs instead. If you’re going many floors up, you can take the elevator part of the way and walk the rest of the distance. It’s great as a cardio as well as stretching your hip joints.
As you have seen, it’s easy to workout even with a sedentary job without blowing a lot of money on gym membership. Try it out and see for yourself.
