No Time for Exercise in Life? Exercises at Work are Here! Go On!


Our busy lifestyles are sometimes the culprit why we can no longer have time for exercises. This is one of the reasons why people experience problems with their health. Obesity is not only attributed to the amount of food that we consume but also on the lack of physical activities that we involve ourselves in. Aside from that, the problem of back pain is also something that we experience because we usually spend our time sitting down in front of the computer or the desk. 

Health Benefits of Regular Exercise

There are different reasons why you need to consider regular exercise. You should be able to allot at least an hour for an exercise that you enjoy. This way, you will be able to enjoy the following benefits:

  • Weight reduction and better heartbeat and breathing
  • Stronger muscles and bones
  • Lessening the risk of chronic diseases such as high blood pressure, diabetes and heart diseases
  • Exercise is a perfect energy booster
  • It improves your memory and your brain health
  • It provides antioxidant to protect your skin
  • It is good in achieving better sleep 

How Exercise Affects Your Body

Exercise, when done properly and regularly, can provide a positive effect on the body. It is beneficial not only in the circulation of the blood but also on how the brain functions. There are different ways on how exercise positively improves your body. As you go for a walk, you are also increasing your energy and you are making your mind more relaxed. This way, your body is also benefiting. You need to be active for you to be able to maintain a healthy brain, strong bones and muscles, and healthy weight and blood circulation. 

What Happens to Our Brains When We Exercise?

A lot of researches have proven that exercise has a great effect to the brain function. It has direct effects such as reduction of inflammation and growth of new blood vessels. Aside from that, it can also improve your mood and it also helps in the reduction of stress and anxiety. These are factors that can lead to cognitive impairment. With exercise, you can make sure that you have healthier brain. 

Exercises that You Can Do at Work:

If you really cannot find the time to exercise because of your very busy schedule, here is a list of the exercises that you can do at work:

The Leaning Plank

Start this exercise by performing the straight arm plank with your feet extended. After that, you can now lock out your arms. Now, rotate your elbows and make sure that your elbow pits are facing forward while you spread your shoulder blades apart. Hold your body in a straight line and start pushing in a leaning position. Your shoulders must be in front of your hands. This exercise is perfect in improving your balance and strengthening your back muscles.  

The StairMaster

Just like treadmill, StairMaster is a great cardio workout that can help tone the lower body muscles. It can help strengthen and tone the quadriceps, calves, hamstrings and glutes. You can use this the way a treadmill is used. This allows you to climb upward and choose the duration and speed that you want. This is considered as one of the best cardio exercises because it is almost the same with running or walking. 

The Last Man Standing

This is not one of the traditional exercises that you have heard of. However, it is one of the most effective and simplest ways to avoid different conditions that are linked to long hours of sitting. If you do not want to increase your risk of experiencing obesity, diabetes and cardiovascular diseases, you can consider standing around for longer period of time. Instead of sitting while having a conversation with co-workers, you can consider standing. 

Arm Pulses

Begin by putting a hip-width distance between your feet. After that, lift your arms and make it parallel with your shoulders. Do the bicep curls and bend your arms creating 90 degrees with your palms in front of your face. Repeat this putting pressure on your muscles. 

Chair Squats

First, you need to stand uprightly with both your arms stretched outwards. Position your feet hip-width apart on the floor and slowly lower your lower body without sitting down. Your weight should be placed on your heels. Try straightening your body while you are in this position. Repeat and you will realize its effect on your muscles and how it can be helpful in dealing with back pain. 

The Secret Handshake

This exercise requires you to sit up with your feet flat on the floor. You start by clasping your hands together the way you do when giving a handshake. One of your thumbs must point to the ceiling and the other to the floor. After that, you may now start pulling while resisting the motion of your arms. Hold this position for ten seconds and release. Repeat this until you feel like your muscles are becoming more relaxed. 

The Namaste

This is something that you can do while you are seated in front of your desk. Start by sitting uprightly with both feet flat on the floor. Put your palms together in front of your chest the way it is done when praying. Now, push both hands until you can already feel that your arm muscles are contracting. Hold this position for twenty minutes and release. This exercise gives you that zen feeling. 

Calf Raise

Start by resting your hands against a wall. This is the perfect way to maintain balance. After that, you can now raise your heels in tiptoes. Hold that position and after few moments you can now lower your heels. This is a perfect way for your to stretch and work your calf muscles. 

The Twinkle Toe

Twinkle toe is another exercise that you can do on the stairs. However, you are going to put pressure on your lower body muscles by stepping upward and down the steps with pressure on your toes. 

The Bottom Line

With all the benefits you can get from exercising, it is very important for you to make sure that you are adding this to your daily routine. Exercise does not only provide good results for your body, it can also be great for your mind and mental health. Instead of just sitting still while you are in the office, try the simple ways on how you can exercise even while sitting down. These are simple ways on how you can maintain your health even while you are busy.

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