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7 easy office exercises

Posted by Oliver Corrigan on Jul 25, 2017 8:30:00 AM
Oliver Corrigan
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It’s no secret that sitting at an office desk staring at a screen from 9am to 5pm, or even longer, can lead to a variety of health problems. With the risk of developing heart disease, back pain, poor eyesight and so on, more and more office workers are looking for ways to combat these health defects.

One of the most common and effective ways to avoid these problems can be exercise. It’s been proven to reduce your risk of major illnesses and mental health problems, and can significantly improve your overall wellbeing. The NHS recommends at least 150 minutes of moderate exercise every week – such as fast walking or cycling – for the average adult. But with over four million UK employees working more than 48 hours a week, this can be a real problem for busy office workers.

Do you struggle to fit exercise into your daily routine? Don’t worry – we’ve put together seven easy exercises that can be done in the office environment, some without even needing to move from your desk!

 

1. Leg lifts

This exercise is great for when you’re sat at your desk working. Start by sitting upright in your chair, then slowly lift one leg up until it’s straight. Hold your leg here for a few seconds before lowering it back to the starting position. Repeat this around 10 times before switching to your other leg.

 

2. Wall sits

This is one of the less-subtle exercises in our list, so it could be one for a more secluded area of the office. Start with your back against the wall. Then bend your legs until your thighs are parallel to the ground, making sure to keep your back against the wall throughout. Hold this position for as long as you can – try for around 60 seconds – before standing up.

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3. Calf raises

Often find yourself waiting at the printer or microwave? Why not use the time to do some calf raises? Start by standing with your feet a shoulder width apart, then slowly stand on your tip toes. When you reach the top pause for a few seconds, before lowering yourself to the starting position.

 

4. Tricep dips

If you have access to a sturdy surface such as a desk or a bench, then why not try some arm strengthening? Start by facing away from the surface, with your legs out a couple of steps away from you. From here, grip the surface with your hands and slowly lower your body until your arms are at a 90-degree angle. Hold this for a few seconds, before pushing your body up until your arms are straight.

 

5. Shoulder press

If you have any spare stationary such as calculators, stacks of paper, staplers and so on, then you can use them as weights for shoulder presses. Start by sitting upright in your chair and holding your weights adjacent to your shoulders, before pushing them straight upwards. Keep the weights above your head for a few seconds and then lower them back to shoulder height.

 

6. Chair twists

Do you work from a swivel chair? You’re in luck – this exercise is great for working your abdominals and obliques. Start by sitting upright in your chair, with your feet an inch above the ground. From here, gently hold your desk with your hands and use your core muscles to twist the chair from side to side.

 

7. Walking

Last but certainly not least – walking. A leisurely stroll around the office every 30-45 minutes can be great for boosting your productivity levels. Or if you have an office with stairs, why not do a couple of laps? Another idea could be to simply go on a lunchtime walk…

Did you know that we have over 1,200 trees at Carrwood Park? Plenty of space for a lunchtime walk...

These office exercises really don’t take much time and can make all the difference. It’s important to get up from your desk at least once every hour, with some research suggesting even more frequently – and these exercises can be a great way to do this.

But don’t let this limit you – finding time for regular exercise outside of work can have an even bigger impact on your health and wellbeing than these exercises alone. You could even try going to a local gym on your lunch break.

Have you seen the high-quality office solutions that we offer at Carrwood Park? From serviced offices or co-working spaces to meeting rooms or virtual offices, our expert solutions are designed to encourage business growth. And with our luxury business centre situated on 100 acres of land, there’s more than enough space to go on a lunchtime walk. Why not get in touch today to find out more?

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