How to Be Active at Your Workplace
We all are aware of why exercise is beneficial for our bodies. Physical activity can boost your brain health, assist you in weight regulation, lower your chance of illness, condition your bones and muscles, and increase your capability to accomplish everyday tasks. Generally, thirty minutes of exercise each day are recommended by health experts. However, this can be especially challenging for individuals who spend the majority of their time at their workplace. But, do not worry! Revitamax Rehab & Wellness Clinic is here to guide you through eight exercises and stretches you can do from the comfort of your office or desk!
For starters, this one may be a no-brainer, but a simple yet effective way to incorporate some exercise into your work day is by taking the stairs over the elevator. Now, this may vary depending on your floor level. Taking the stairs can lead to significant improvement in your mobility and resting heart rate. It can help you gain leg strength while also keeping your bones, muscles, and joints fit. As your core muscles will continue to adjust and strengthen over time, you will see increased tone in the lower body muscles. Not only this, it can be a critical aspect in lowering the risk of damage from falls in old age.
Well, what if your workplace does not have stairs? We still have you covered, with some effective yet simple stretches. Stretching enables the muscles to be flexible, powerful, and healthy, which is necessary for maintaining joint mobility. Muscles constrict and become tense without it. Without stretching, when you activate the muscles for various other activities, they become weak and incapable of fully extending. Some wonderful stretches to prevent this include:
- Seated Leg Extensions:
- Sit with your back straight up and feet flat on the floor.
- Lift one leg straight out in front of you until it reaches waist level (while continuing to keep the other foot flat on the floor).
- Hold your leg out for a couple of seconds before returning to the starting position.
- Repeat this exercise with your opposite leg.
- Wrist Stretch:
- Place your hands flat on your desk while standing before it.
- Place your fingers towards you while straightening your arms.
- Lower your body until you can feel the stretch.
- Hold this position for 15 seconds before repeating.
- Spinal Stretch:
- Sit on a chair with your back straight and your feet flat together on the floor.
- Stretch both arms up high as if you were reaching for the ceiling.
- Next, place one hand on the desk and with the other hand, hold the back of the chair. Twist your body toward the direction of the hand holding the chair. Hold this position for 10 seconds. Repeat for the other side.
- Shoulder Stretch:
- Sit up straight in your chair and bring your left hand behind your back, in between your shoulder blades, with your palm facing out
- Bring your right hand over your shoulder to meet with the left
- Connect your hands and stretch them. If they are unable to meet, keep on stretching until they eventually can.
- Hamstring Curl:
- Stand behind your chair and hold it for support.
- Slightly bend one knee while bringing your other foot to your glutes.
- Release, then repeat with the other side.
- Arm Stretch:
- Be seated tall and straight in your chair with your feet flat on the floor.
- Place your hands in front of your chest in a prayer position.
- Push your hands together until you feel the stretch.
- Hold for a couple of seconds before releasing.
- Neck Muscle Stretch:
- Put your hands together on the back of your head with your palms facing your head.
- Push your head into your hands. Resist the push until you can feel the stretch.
- Hold for a couple of seconds before releasing.
- Ankle Roll:
- While keeping your ankles loose, point your toes towards the ground.
- Rotate your feet clockwise for 10 seconds.
- Repeat this in an anti-clockwise motion for an additional 10 seconds.
- Keep on repeating as needed.
To answer any questions or concerns, please feel free to contact us using the information given below.
Revitamax Rehab & Wellness
680 Rexdale Blvd, Unit 11, Etobicoke, M9W 0B5
416 360 8326
Email: info@revitamax.ca
Social Media Page: https://www.instagram.com/revitamaxrehab/?hl=en