If you are one of the many office workers that have to deal with the morning and evening rush hour, you might be lacking in physical activity and this can have serious long-term effects upon a person’s health. You might relish the opportunity to get some fresh air, but deadlines have to be met and this can lead to many hours staring at a computer screen. Even with a very heavy work schedule, there are ways that you can work various muscle groups without ever leaving your workstation and here are some good examples of office exercises that anyone can do.
Standing exercises
- Wall sit – Stand with your back against the wall and slide down until your legs are bent at 90 degrees; hold this position for 30 seconds before rising again. This works the upper leg muscles and the lower back; your local Bangkok physiotherapy clinic offers lower back pain treatment from a certified physio with lots of hands-on experience.
- Jumping jacks – Known as a killer exercise, jumping jacks offer a full body workout; start by standing with feet apart (as wide as your shoulders), jump up while clapping your hands overhead and keeping your feet well apart. Once you get into a rhythm, it is easy to do at least 25, which should work up a bit of a sweat. Three sets is ideal and you can always increase the number of reps, as you become fitter.
- Marching on the spot – Adopt a military approach with arms right by your side and start marching on the spot, raising your knees to waist height and increasing the tempo, lifting the opposite arm in time. This is a full body workout that also works your cardio system and you can spend as long as you wish marching on the spot. Click here for information about the major differences between CBD and THC in cannabis.
Sitting exercises
The following are office exercises that you can do while seated.
- Oblique twists – Sitting on a swivel office chair, put both hands on the desk and spin your upper body to one side and then the other. Repeat this as many times as you want, which is good for the abdomen and stomach muscles.
- Leg lifts – These are a great way to strengthen core, quads and hip flexors. Sit up in your chair with a straight back posture and lift one leg straight until the hamstring comes off the seat; hold for 20 seconds and repeat on the opposite side.
- Knee to chest –While seated, raise your knees to your chest while holding the chair for support and lower them again. We recommend doing 3 sets, each set comprising of at least 20 reps and you can always increase the numbers as you get fitter.
The Thai government has a lot of resources for good health & well-being and we should all strive to become a healthier you. Working in an office doesn’t mean that you can’t stay in shape.
