Last updated: October 4, 2017 at 18:10 pm
Yes, I know.
Today, time is everything.
Who has enough time in his schedule to do work, spend time with family, friends, and last but not the least, to find time to exercise.
We found 10 ways how you can make a significant improvement of your health spending maximum half an hour every day.
You can try office exercises and exercise even during your working hours.
It is a fact that most of us spend a lot of time in a sitting position every day. At work, or in front of the TV or computer.
All day sitting is bad for your body, but nowadays modern technology and pace of life dictate our lives.
So, let’s see what you can do for your body even if you are sitting.
Firstly, you should sit with your back and shoulders straight.
Every half an hour look away from the screen. Don’t forget to stand from time to time and walk for a little bit.
Also, you can do certain exercises while you are sitting in your office which doesn’t take a lot of your time and is very useful for your health and good shape.
Workout at your work? Office exercises are a great choice.
1. Neck exercising
Move your neck up and down, from the left to the right for six times. You will low pressure and ease tension.
2. Shoulder exercising
Bend your arms at the elbow and put your hand on the shoulder and do a series of circular movements for ten times. Relax your arms and then move your shoulders back and forward for ten times and then do circular movements.
3. Joints exercising
Do circular movements with your wrists clockwise for 10 times and then counterclockwise for 10 times. This will help you prevent carpal tunnel syndrome if you spend a lot of time typing on your keyboard.
4. Stomach muscles exercising
Sit with your back straight and lift your knees up for 15 times. Also, you can try a plank.
5. Office stretching exercises
While you are sitting in your chair, lift your leg up to your hips and then stretch your leg until you feel a contraction. Repeat as many times as you can.
6. Transform stairs to your gym
When you are going to work use stairs, rather than an elevator. Also, you can replace 30-minutes gym training session with 10 minutes of exercising on the stairs, just try to go up and down 3 times per day, or simply go up and down for 30 minutes once.
7. Plan 30 minutes of exercising
Study your daily schedule and try to find time for 30-minutes exercising, 5 times per week. Remove from your schedule everything which is less important than your health, like spending time on social networks or watching TV.
8. Fill the drawer of your desk with healthy snacks
If you fill your drawer with healthy snacks, you can resist going to the vending machine for chips and candies. Instead of that, you can eat nuts, dry fruits, diet popcorns and drink tea.
9. Drink 2.5 liters of water per day
If you are physically active, you should drink 2.5 liters of water per day. Drinking water at your work, can prevent fatigue, headache, and stop you from eating when you are not hungry.
10. Eat snacks and protein at the same time
When you want to eat snacks, instead of that, eat fruit or cookie combined with proteins. Your stomach spends more time digesting proteins than carbohydrates, so you will not feel if your sugar level drops or raises. Peanut butter, nuts, seeds, beef or boiled egg would be a great choice.
Take a look at the video you will see how to exercise at your office successfully:
This advice and sitting exercise during your work time or during the time you spend in front of the TV are not enough but can help to lower tension and pressure, improve circulation and shape. The office workout routine could really improve your health.