How to exercise at your office desk

If you say you have no time for exercise, then this is for you. You can still exercise at your desk. PHOTO| FILE| NATION MEDIA GROUP

What you need to know:

  • Stretch your neck by bending your head forward and backward, side to side and look right and left.
  • Never roll your head around your neck this could cause damage to the joints of the neck. After that you can roll your shoulders forward around 10 times, then backward.

If you say you have no time for exercise, then this is for you. You can still exercise at your desk. 

First observe proper sitting posture in a good chair that is designed for desk work.

Your back should be straight. Then do simple stretching exercises. Stretch your arms, legs, neck and other body parts while sitting.

This will help prevent you from feeling stiff. You can make silent claps with your fully stretched arms.

WORK THE NECK
Stretch your neck by bending your head forward and backward, side to side and look right and left. Never roll your head around your neck this could cause damage to the joints of the neck.

After that you can roll your shoulders forward around 10 times, then backward.

Roll the wrists 10 times clockwise, then 10 times counter clockwise. This will help minimise the potential for getting carpal tunnel syndrome if you spend a lot of time typing.

As with your wrists, roll the ankles in a clockwise motion three times, then counter clockwise. This helps to prevent that tingling feeling you can get when blood circulation is cut off, also known as “pins and needles”. You can roll them around every hour to get good results.

THE ABDOMINAL EXERCISES
To work your abdominal muscles, hold your stomach in for a few seconds when breathing in, then release when breathing out. Also give your eyes a break from focusing on your screen.

This helps promote eye movement and lessens chances of eye irritation and headaches.

STANDING UP
Stand up whenever you get a chance. Take walks to the water dispenser to refill your glass. Instead of sending someone to buy you airtime cards, take a short walk outside your building, and use the stairs instead of the elevator to go down. This also allows you to take in some fresh air as well.

You can even take a walk as you wait for your downloads to complete or while taking a phone call.

The stretches and movements will ensure continuous blood circulation in your whole body and will keep them from getting strained and at the same time keeping you fit.

Remember you shouldn’t fear to start, people may find it awkward but with time they will join you or you can forward to them these tips and they benefit too.

This article was first published in the Daily Monitor.