Simple Exercises and Stretches You Can Do Anywhere
Get moving with these simple exercises and stretches. Being stuck in the office, in a plane or in a car is a chronic complete for business professionals and can cause a lot of physical problems over time. Studies show that movement during periods of stress not only improves focus and clarity but relieves tension and improves mood. All good things for a busy day at the office! A recent article on Forbes.com noted that, “According to a survey by the National Center for Chronic Disease Prevention and Health Promotion, nearly 50% of adults in the U.S. admit that they don’t engage in the suggested 30 minutes, five days a week of moderate physical activity or the suggested 20 minutes, three times a week of vigorous activity. In short, about half of Americans don’t get the physical exercise they need.”
Luckily there are simple exercises you can do right now at your desk, in the airport or in a town car to help you improve your body’s flexibility and strength with in just a few minutes:
- Improve your posture! Your body functions better when you have good posture. Your back feels better, your feet don’t hurt, your neck has less tension, Etc. when you position yourself in the correct way while seated for long periods of time. Adjust the height of your chair to a 90-90-90 position; feet flat on the floor, hips bent at a 90-degree angle, back supported with your lower back flat against the back of your chair. Hunching forward will cause spasms, headaches and all kinds of other problems. This isn’t so much an exercise as just setting you up for success!
- Stretch! Stretching is a great way to relieve tension, improve blood flow and therefore boost brain function! Try a neck stretch: touch your ear to your shoulder and hold it there, then gently switch sides. Another great one is to stand in a doorway, hold the door frame on each side and walk forward until you feel a stretch across your chest. Also just reaching up with both arms and then doing a slight bend to the left and then the right from your chair is a great simple relaxing stretch.
- Avoid carpal tunnel syndrome with this important stretch. Stand at a desk or other low service and with your arms straight, place your palms on the desk with your fingers pointed toward you, lower your body slowly until you feel the stretch (it’s not far). Hold it for 15 seconds and repeat it several times throughout the day.
- The “Magic Carpet Ride” works your core and arms. Sit in a chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.
- For lower-body strength, try the “Wooden Leg.” Sit in a chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can and hold it again for two seconds. Repeat with each leg 15 times.
For some more intense muscle-building exercises you can try at the office we found a great article on Men’s Fitness. Remember, just because you can’t be at the gym all day doesn’t mean you can’t move. Try these simple moves and share them with coworkers and friends. A little movement throughout the day improves your sleep, stress level and overall well-being. To your health road warriors!