When your day is spent sitting in front of your computer, and the only break you get is attending meetings left and right, your body slacks off, while it absorbs all the tension at work. With so many tasks, responsibilities and people vying for your attention, you may inadvertently skip your gym sessions or never be able to fit exercise in your busy schedule.
The danger this poses is that the pressure of running a business and the lack of activity by your body may lead to certain illnesses or harm to your health. If you can barely leave the confines of your office due to piles of workload, you can try some short exercises within your workstation that can help circulate your blood, ease the strain on your muscles and clear your mind.
You may exercise a part of your body every hour or so, if time and space are limited. Below are some recommended activities for various parts of the body that you can do in your office or work area.
Neck and shoulders
Some exercises you can do are neck stretch, neck twist, head roll, shoulder shrug, and shoulder roll. Bring your head from side to side, whether by stretching your neck or twisting it left to right and vice versa. Do head rolls by putting your chin towards your chest and rolling your head clockwise and counterclockwise. If you have neck pains, you can do shoulder shrugs standing up, with an option to doing it with weights. For shoulder pains, do shoulder rolls forward, down, back, up and reverse direction.
Arms and hands
Spending your time tapping on your keyboard and using your mouse the whole day can cause strain on your arms, wrists and fingers. Hand flaps, arm circles, wrist stretches, hand stretches, water bottle weights, chair dips and chair plank can work out your hands and arms. Shake your hands and arms every now and then. To relieve your hand of discomfort, extend one hand in front of you with the fingers pointing upward and palm facing away. Using the other hand, pull your fingers towards you and hold it for 5 to 10 seconds. Do the same with the other hand
Torso, core and back
Prolonged seating and slouching often lead to back pains and poor posture that constricts nerves and blood vessels. Dong abdominal, long spinal and lower back stretches, chest openers, wall sits, crunches, and waist rotations can help restore alignments and eliminate backaches. One exercise you can perform on your seat is sitting upright with feet firmly flat on the ground and legs spread apart, then slowly bending forward, sliding your hands from your legs to your feet until they touch the floor. With your hands between your feet, press your fingers and your palm flat on the floor (or as far as you can reach) and hold for 30 seconds.
Hips, glutes and feet
Spending a sedentary day bound on your chair can be more damaging than relaxing. It is best that you move your glutes, legs, feet and hips every so often to exercise your muscles in the lower body. Suggested movements include seated hip stretch, inner thigh stretch, leg planks, food drill, chair squats, calf raises and toe raises. Even while working you can simply stand beside your desk or chair and raise your heels while keeping your toes on the floor, which you can do repeatedly.
The better options are to walk around your office, take the stairs, and go outside and walk a block for a few minutes. The best way still is to hit the gym or enrol in a fitness program. You can be focused on your business without sacrificing your health. These small exercises may be the beginning of your road to health and wellness.