Fitness in today’s technologically driven world can be an intimidating thought for some people. As careers evolve from out-an-about jobs to sedentary computer-based roles, finding a balance between productivity and fitness can only be the stuff of planning nightmares. Thankfully, several quick exercises can help you stay fit while you’re at work!
Strength Training: Keeping a pair of dumbbells nearby while working online is a good way of doing strength training at your desk. Depending on the type of job you do, you will have some periods when you won’t need to use your hands.
So unless you are inputting data non-stop, this is the best time to tone those arm muscles. A 5 kg or 10 kg weight will do the job fine; just remember to focus on different muscle groups as you curl.
Cardio: You can also try a few cardio exercises to get fit in between your work shifts. If you are an online freelancer, then creating a schedule on your own time will be easier. However, if you work in an office, you will have to fit these exercises between your daily duties.
There are several cardio workouts that you can do by using your arms that will work on your stamina and endurance. Try a few arm circles, mock curls, chair dips, triceps extensions, and waves.
Your lower body will be a bit tricky, but not impossible. Leg lifts, suspensions, ankle rotations, bum clenches, and calf muscle toning are a few types of exercise that you can try doing periodically. Do these in repetitions of 10 or more, and fit it around a regular schedule. Make sure that your chair is sturdy before trying any lower body exercises.
- Stand up from time to time, even if it is only for 5 mins. You don’t have to leave your desk, just stand up and work while standing. If you work for yourself, install a standing desk and alternate between your regular desk and the standing desk. This can go a long way in burning calories.
- Stretching is another great way to free those muscles and loosen stress knots. As you work online, stretch as many times as you can. Ensure that you reap the benefits of stretching by focusing on certain body parts as you stretch.
- Eye breaks can help relieve eye twitching, eye fatigue, red eyes, and blurred vision over time. When you spend extended periods of time in front of a screen, your eyes get tired. So try alternating between the computer screen and any other task that does not entail staring at a computer screen for prolonged periods of time.
With these little tweaks every now and then, it is possible to get fit while making the most out of a sedentary work lifestyle. In fact, you may also opt for workout work aids like these to reap maximum benefits of an at-work fitness regime.