8 Easy 10-minute Exercises You Can Do at Work
Spending eight hours in front of a desk or the office is not a new thing. The chances are that you spend a significant percentage of your time in the office completely inactive (physically), and hunched over your work desk in a terrible posture. Medical researchers have confirmed that prolonged sitting is dangerous and is often associated with obesity, depression, cancer, muscle and joint pains, as well as higher risks of heart-related diseases. While you may argue that the lunch-break is a time to walk around, experts at the British Journal of Sports Medicine have recommended that workers should stand, move, and take breaks for at least two out of eight working hours. This amount should be slowly worked to about 4 hours.
One of the best ways to keep fit and remain active throughout the day is by exercising. Exercising in the workplace is not only fun, but it also increases your blood flow, helps increase your productivity, improves your physical fitness, alleviates stress, helps you achieve your weight loss goals, and at the end of the day may end up lowering your healthcare costs. So, whether you are short on time, too tired to exercise after work, or simply hate rushing to the gym after work, you can exercise effectively in the office and still reach all the benefits of staying fit and active.
We’ve already established the benefits of exercising generally and staying active at work. Here are eight great equipment-free and 10-minute fitness exercises that you can easily do while at work.
Note: Before delving in to discuss these options, it is advisable to warm up and stretch properly before exercising. This help tunes your muscles, prevents injury, and increases the effectiveness of your workout. Typical warm-up and stretching routine should take about 3-5 minutes.
Now, let’s dive in.
1. Triceps or Chair Dips
The only equipment needed for this exercise is a chair, and who doesn’t have one? Of course, we all do!
The chair dip is a very basic exercise with tremendous benefits. If you are hoping to build stronger muscles and tone the back of your hands, then you’ll love this one. According to the American Council on Exercise, chair dips are among the top three triceps strengthening exercises. So, grab a study chair.
Sit on the edge of the chair, with both hands facing forward and next to your hips. Slide off from the chair until your elbows make 90 degrees, and lowering yourself straight down by several inches. Straighten your arms by pushing back up. Repeat the process 15 to 20 times.
2. Let’s Raise the Roof
This may sound and appear hilarious at first, but you may soon get everyone in your office raising the roof and singing hallelujah. You do not need any equipment for this exercise. Simply march on a spot, and push towards the ceiling with your palms up. Repeat 20 times at intervals. This is an isolation exercise that flexes your muscles. You may decide to take it a step further by adding some …read more
Source: Steven Aitchison