We often sit for hours on end at work, which is not healthy or good for our bodies. Our bodies were built to move, so it’s important to get up and get the blood flowing every now and then. We’ve put together a few great exercises that are easy to do at work, without embarrassing yourself. They will help get your body moving, stretch your muscles and rejuvenate your mind.
According to sports scientist, Jack Groppel, regular exercise helps boost energy, engagement and efficiency. In order for employees to work better, they simply need to move regularly.
These exercises will help you do exactly that. Why not get a few of your colleagues to do the exercises with you? You can do them as often as you like or just once or twice a day. The choice is yours.
Standing with your feet hip-width apart, pull your belly button in towards your spine and hinge forward at the hips, letting your arms hang down. If you can touch your toes, great! If not, hold onto your shins, knees or thighs. Holding the stretch and breathe deeply for ten counts, then slowly roll up one vertebra at a time.
Standing with your legs wide apart, but comfortable. Toes pointing forwards, knees slightly bent. Straighten your left arm up above your head, keeping it close to your ear, reaching the fingertips for the ceiling. Then bend at the waist and stretch your left arm over your head towards the right, lengthening the waist on the left side of your body and reaching with the fingertips over to the side. Repeat on the other side to complete one round. Repeat for ten rounds, breathing gently and taking it slow.
Standing with your legs wide apart, but comfortable. Toes pointing forwards, knees slightly bent. Hands on your hips, stick your buttocks out as if sitting back into a chair and then lunge over to the right, bending the right knee, and straightening the left leg. Make sure your right knee stays behind your toes if you looks towards the floor and hold the lunge for a few breaths. Repeat to the left to complete one round. Repeat for ten rounds (ten lunges each side), holding each lunge for a few seconds.
Stand with your feet more than hip-width apart, hands on hips, toes pointing forwards, knees slightly bent. Imagine you are sitting back into a chair as you squat down, keeping your buttocks pointing out and your knees behind your toes. Try to get your thighs parallel to the ground and then raise up. Repeat for twenty squats in total.
Sitting up straight in your chair, place your right hand behind your back and your left hand on the outside of your right knee. Pushing against your right knee, use it to help you twist in your waist and spine, turning your chest towards the right side. Hold it for a few seconds and repeat on the other side. Repeat as many times as you feel necessary.
Sitting up straight in your chair, place your hand on the upper part of your right arm and pull it against your chest, stretching the right arm out. Hold for a few seconds and repeat on the other side. Repeat as often as necessary.
Sitting up straight in your chair, lift your right arm up and bend it behind your head. Take your left hand and hold onto the elbow of your right arm, pulling it slightly towards the ground until you feel the pull in the tricep of your right arm.
This video from Forbes will also give you a few different exercises to try to get the blood flowing again.