We have enjoyed many of the benefits and conveniences of modern technology, but we've also suffered from one major drawback: most of us sit at a desk for eight hours a day, It is unfortunate that she works five out of seven days of the year. , but the very thing that makes us profitable, effective, and successful for our companies can also harm our health-even irreparably
The risk of chronic diseases such as weight gain, heart disease, diabetes, hypertension, and diabetes is higher among people who sit all day. According to one (slightly alarming) study, people who sit all day have a 40% higher risk of dying.
So we need to do some exercise daily to prevent these drawbacks.
To perform this move, you'll need a stationary chair (not a wheeled one) and the ability to scoot forward with your hands facing forward. Put your palms flat against the chair, bend your elbows straight back, and lower yourself straight down several inches, keeping your back as close as possible to the chair. Afterward, extend your arms to return to your starting position. Perform 20 dips.
- Arm Pulses
Standing up at your desk and pulsing your elbows backward for 20 seconds can help prepare your arms for dynamic exercises. This helps stretch the shoulders and exercise the triceps. This do-anywhere arm workout can be intensified with Branded resistance bands.
- Arm Circles
Step your feet shoulder-width apart. Hold your arms at shoulder height. Motion your arms in a small shoulder-height backward circle. Do this for 20 repetitions in one direction, then switch directions and repeat. You can use them with a set of neoprene dumbbells to tone the arm muscles and make arm circles even more challenging (squeeze the dumbbells as you circle to vary the tension of the exercise).
- Desk Push-Ups
You need a sturdy desk that can support your body weight! step back so you can place your hands at shoulder-width on your desk. Lower your arms down to your desk, keeping your core tight. Then, push your arms back up. Do 20 repetitions. Push-up bars can be used with this item to eliminate wrist strain.
- Wall Push-Ups
Here is a modified version of the desk version. Lean toward a wall and lower yourself, keeping your abs tight, until you are parallel to the ground at all times. Then lift your arms straight but without locking your elbows. Perform 20 reps. Weighted vests can help strengthen the body and add intensity to exercises in the office.
- Shoulder Stretch
Face your palms upwards and clasp your hands together. Lift your arms upwards, stretching upward. Make sure you get two or three deep breaths. A customized backpack that will feel good on your limber shoulders will complete the look.
- Chair Squats
The exercise can be done between meetings, on a call, or anytime. Just get up from your chair, lower it down, and then come back up. (Keep the weight in your heel to work the gluts). Repeat 10 times. If you want to feel the burn, pair it with a weighted slam ball.
- Standing Rear Pulses
It can be difficult to remember how to do this move without any prior experience, but this one will feel familiar. Hold your desk edge for support, bend one leg back and flex one foot. Do 20 to 30 repetitions of raising and pressing your heel directly behind you, then switch sides. Lift your heel a few inches, then release it slightly, and press it straight back. Combine with ankle weights to add resistance for tone and definition to your lower body.
- Pretend Jump Rope
Hop on both feet together or alternately, as both feet up and down at the same time. You can increase the intensity by holding a rope with your arms. If you have space in the office, pair it with an actual jump rope.
- Calf Raises
Stand behind your chair and hold onto it for support, lift your heels until you are standing on your toes, then lower yourself slowly back down. Perform 3 sets of 10. Work out both hands and wrists at the same time with a hand and wrist strengthener.
- Wall Sits
The back should be moving down the wall until the hips are the same height as the knees and the knees are together at 90-degree angles. Position yourself in this way for 30-60 seconds, then release. Perform 15 repetitions. You can pair this with a quick-drying yoga towel to dry off any sweat.
Put one leg ahead of the other and gently lower the knee of your back leg 10 times on each leg. Do this at your desk, or go all out and lunge to the printer and come back. It's not unusual for your coworkers to join in With Neoprene Jog Strap to hold your phone.