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Everyone knows one of the secrets to maintaining or developing a fit and healthy body is regular exercise. However, exercising can be a difficult task for those of us who have a sedentary desk job that hampers us from engaging in regular physical fitness.
On the upside, many forms of exercise are at the disposal of a desk-bound person. Try it — and you will find it will help alleviate cramps, muscle tension, back pain, and poor posture, and lower the risk of obesity.
Office Exercises For Your Feet And Legs
The following exercises can be very beneficial to your legs and feet:
- Toe raises: You can lift your toes while keeping your heels firmly planted on the ground. This can be done while standing and it works well if a person is in a seated position as well.
- Take the stairs: When you want to get in more exercise and work out your legs, try taking the stairs instead of using the elevator. This allows you to stretch your legs out and increases circulation.
- Football drills: Football players practice rapidly tapping their feet in place, it stimulates a run. You can do the same thing while seated and at intervals of 30 seconds each time.
- Leg extensions: While in a seated position, you will extend your right leg until it is hip level. Hold for as long as comfortable and then repeat with the left leg, do a series of 4 repetitions with each leg.
- Plie squats: You do this exercise by pointing your toes outwards and taking a wide stance. Slowly bend at the knees in the direction of your toes. Once you can’t see your toes anymore, slowly stand back up.
- Walk the hallway: You can walk down the hallway at work as often as possible, try to keep a brisk pace and do if often throughout the day.
- Lunges: While you are walking, take as wide of a step as you can and lunge forward, do as often as possible.
- Calf raises: You should stand in front of your desk so you have a brace to help you remain balanced. Raise your heels off the floor and slowly lower them, you can do this often and it will help with reducing back pain.
Office Exercises For Your Hands And Arms
Try the following exercises to benefit your arms and hands:
- Shoulder raises: You raise your shoulders to your ears, hold for a count of five and relax. Repeat with the alternate shoulder.
- Wrist stretching: Stretch your arms out in the front of you with your palms facing upward. With the other hand, grab your fingers and lightly pull them down to stretch out your forearm. Do this exercise as often as necessary and enjoy the release of tension it provides.
- Elevated push-ups: While you lean on a sturdy piece of furniture, slowly push your body off in a sort of standing push up. This can be done as often as you would like throughout the work day and is a great exercise for your arms.
- Hand stretches: This involves tensing and relaxing the fingers in your hands. Make a fist, spread your fingers and bend your fingers. Do this when you experience any hand cramps or stiffness in the fingers or hands.