Oexercise light in the officeYou can do to prevent chronic diseases from sitting too long, such as diabetes, obesity, cancer, and premature death. The movement is easy to do and doesn't take long.
The work that piles up often makes you sit too long. In fact, sitting for long periods of time can slow down your metabolism, which affects your body's ability to regulate blood sugar and blood pressure, as well as break down body fat.
Therefore, take at least 1-2 minutes for light exercise at the office to prevent various health problems, such as neck and shoulder pain, stress, back pain, and carpal tunnel synd rome .
Bsome light exercise at the office
There are several types of light exercise in the office that you can do by focusing the movement on the neck, back, shoulders, hips, and buttocks. Stop working at the computer every 45–55 minutes and do each movement for at least 15 seconds.
The following are some light exercise movements in the office:
1. Triceps stretch
Lift your arms above your head and bend them until your hands reach the opposite side. Next, use your other hand and pull your elbow toward your head. Hold this movement for 10–30 seconds. Repeat for the other side.
2. Stretch body fortop
Bring your hands together above your head with your palms facing up. Push your arms up and stretch. Hold this movement for 10–30 seconds.
3. Shoulder stretch
Bring your hands together and position them behind your body, then pull them back while puffing your chest forward and lifting your chin. Hold this movement for 10–30 seconds.
4. Squat with chair
From a sitting position, lift your hips up to hover over the chair. Make sure your arms are outstretched to maintain balance. Hold this movement for 2-3 seconds, then stand up straight. Repeat up to 16 times.
5. Dips
Make sure the chair is stable or not moving. Place your hands on the front edge of the chair and in line with your hips. Move your hips toward the front of the chair and bend your elbows.
Lower your body until your elbows are at a 90-degree angle. Push your body back up and repeat the movement 16 times.
6. Hip stretchl and knee
Hug one knee and pull it toward your chest. Hold this movement for 10–30 seconds, alternating both knees.
7. Stretching bell thighbro
In a sitting position, extend one leg outward. Reach your toes with both hands and hold this movement for 10–30 seconds. Do it alternately on both legs.
Make sure this movement is done alternately between one leg with the other leg. If done on both legs at the same time, it can cause back problems.
8. Neck stretch
Start with your head down, then do a circular motion in a clockwise direction and repeat in the opposite direction. Do this movement for 10 seconds and repeat 3 times in each direction.
9. Chest stretch
Stand with your arms behind your back. Straighten your arms and slowly lift your hands until you feel a stretch in your chest. Hold this movement for 10–30 seconds. However, avoid this movement if you have shoulder problems.
10. Biceps muscle building
To do this movement, you simply use a water bottle that is always on your desk. Hold the water bottle in your right hand, then bend your hand towards your shoulder. Make sure to keep your abs and back straight. Repeat 16 times. Also do this movement on the left hand.
In addition to some of the light exercise movements above, you can also get used to doing the following things while at the office:
- Cycling to the office if the distance between the office and home is close enough
- Use the stairs instead of the elevator or escalator to change floors
- Take a walk during breaks, for example during lunch
- Park the vehicle a bit far from the office so you can walk
- Stand up when receiving a call
- Going directly to a coworker's desk to talk about work issues, as opposed to just texting
If possible, bring simple exercise equipment that can help you do light exercise at work, such as a gym ball that can be used instead of a chair or small dumbbells to work your arm muscles.
Take advantage of breaks to do various light exercise movements at the office to prevent back pain. Also make sure you always sit properly during work to avoid various health problems.
If you have complaints of back pain due to sitting too long, you should consult the problem with your doctor. You can also discuss with a sports specialist to determine the type of exercise that is suitable for doing in the office and according to your conditions and needs.
