Nowadays we all live in a very busy pace, especially in big cities, so it is clear how important it is to carry out work activities during work to stay healthy.
If you don’t have time to do physical activities, the excuse of your work schedule is no longer valid.
There are many ways to stay active even in the office, without losing the benefits of physical exercise.
For most people who work in an office, being glued to computers all day for at least 8 hours is already part of the normal routine.
Without a doubt, sitting in front of a computer all day is not exactly good for our bodies. This practice can cause back pain caused by poor posture, as well as eye strain and many other effects.
On the other hand, working in an office does not have to be a problem for our health.
If you are one of those people who spend most of the day in the office and your company does not offer spaces for work activities as an internal marketing strategy.
Check out some tips on how to improve your posture and start doing some workplace gymnastics.
Start on the way to work
If possible, choose to go walking or by bike.
If it’s too far, get off the bus a few blocks early and walk the rest of the way. Another option is: forget the elevator!
If your office is on an upper floor, choose to take the stairs.
Don’t settle into the chair
Be aware of opportunities to stand, this way you burn more calories than when you sit.
Here is an example of some work activities that can be applied: make phone calls standing up, stand up during a meeting when possible and avoid sitting down even when having coffee.
Work activities with weights
Having some small weights or stretching ropes in your office drawer can be a great help in your daily work activities.
This way, you can exercise some muscles during your break, or, for example, between calls or while waiting for a meeting to start.
Small actions make a difference
Take the bottle or mug off the table, and when you are thirsty, get up and go get water, or whatever liquid you prefer.
It makes a difference to make several trips to the office kitchen during the day, thus avoiding having everything you need there at hand. That way you will end up walking.
No stress!
When stress hits, release it with stretching exercises.
Extend both arms upwards as if you were trying to reach the ceiling. Remain in this position for a minimum of 10 seconds.
Stretching is important!
Stretching is essential for any activity. To relax and stretch your neck, one way is to tilt your head so that your ear almost touches your shoulder. Once you have done this, gently press your head towards your shoulder with your hand. Repeat on the left and right sides.
Keep walking…
During your lunch break, walk as well. To go to lunch, go up and down the stairs in your office, if you have one. A great option might be to choose a restaurant that is a little further away.
And of course, more stretching!
To stretch the back of your neck muscle and spine: move your chair away from the table and put your foot on it. You don’t need to put your foot on the table if you find it too awkward. The important thing is that your leg is stretched out.
Lean towards your leg so that you feel a stretch in the part behind it. Repeat on both legs.
One thing is certain: with these small practices you will feel much more willing to work, and if you start doing something right away, the results will come even faster.
It is important to remember that the recommendation is to do at least 30 minutes of exercise per day.
Let’s be honest: half an hour a day within a work schedule (as crazy as it may seem) is almost nothing.
These changes can appear in your life as a break that you give yourself, a breather so that you can continue at your pace of productivity.