Is your work hampering your workout regime? In this Verywell Fit article, Paige Waehner shares an office desk workout regime that you can follow.
The Workout Regime at Your Office Chair
Though not strenuous, inform the doctor if you have wounds or health conditions.
The following workout regime requires a firm chair and filled water bottle or dumbbells. Do 12 to 16 reps for both arms and legs. Sit straight.
Wrists, Arms, and Back:
Wrists: Stretch right arm in front. Put palm up. Grab all the right fingers with your left hand. Pull the fingers toward you. Hold for 20 to 30 seconds.
Arm: Get your hands together in front of the chest. Keep the elbows bent and parallel to the floor. Bend wrists right and left 10 times.
Back: Keep the right arm on your right hip. Put your left arm on the right thigh to twist your pelvis. Hold for 20 to 30 seconds.
Hip: Lift the right foot a few inches above the floor with a bent knee. Hold for 2 seconds.
Leg: Stretch the right leg forward to level with your hip. Hold for 2 seconds.
Inner Thigh: Keep a towel or water bottle between the knees. Squeeze the cloth and release it.
Only for Chair:
Squats: Lift yourself with arms stretched to hover over the chair. Hold for 2 to 3 seconds. Stand.
Dips: Sit on the edge of the chair. Place hands on the chair next to your hip. Go down until the elbows are at right angles. Push yourself up.
Squats with One Leg: Stretch the right leg. Use hands to do push-ups with just one leg on the floor.
Triceps: Hold the bottle with the right hand. Lift it to your shoulder level. Hold. Lift your hand over the head. Bend the elbow and take the bottle behind you.
Bicep: Hold the bottle with the right hand. Curl it towards your shoulder.
Side Bending: Hold the bottle on both hands. Lift it over the head. Bend right. Come to the center. Bend left.
Abdomen Twisting: Hold the bottle with both hands at your chest level. Twist right. Come to the center. Twist left.
- Sit on an exercise ball to boost your abdomen muscles.
- Have an hourly alarm to stand or stretch.
- Visit the restroom on a different floor or take the stairs.
- Track if you have walked 6,000 to 10,000 steps a day with a pedometer.
- Keep your lunchbox in the car or offer to deliver messages in person.
- Walk in the parking lot during lunch hours.
- Use a headset to walk while you talk.
- Have a stand desk setup to work standing up.
Office Environment for Fitness:
- Talk to local gyms or trainers to provide discounts to employees or conduct seminars.
- Encourage people to walk after lunch or work.
- Start your workout regime to inspire the team.
To view the original article in full, click on the following link: https://www.verywellfit.com/your-office-workout-moves-you-can-do-right-at-your-desk-1231248