Exercises in office

In today’s fast-paced work environment, long hours at the office and extended periods of sitting can often result in neck and shoulder pain. However, you can do some simple exercises right at your desk to stretch your muscles and promote your well-being! JC Fit City has put together a list of office exercises tailored for busy professionals, aiming to help you incorporate health into your daily routine. 

The Four Benefits of Office Exercise

1. Preventing Health Issues Long hours maintaining the same sitting posture at the desk can lead to various health problems such as cervical spondylosis, back pain, and obesity. Long-term lack of exercise is closely linked to chronic diseases such as heart disease, high blood pressure, and diabetes. Simple office exercises can effectively reduce these health risks.

2. Improving Work Efficiency Moderate exercise can effectively increase blood circulation and oxygen supply to the brain, thereby enhancing concentration and work efficiency. After exercising, you can feel more alert and reduce fatigue, which in turn improves job performance.

3. Enhancing Mental Health A busy work environment can easily cause stress and anxiety. Office exercises allow employees to take short breaks, reduce anxiety and depression, and enhance overall mental health.

4. Suitable for Busy Urbanites Urbanites lead busy lives and may not have extra time for exercise. Office exercises can effectively save time. Many office workers rarely exercise, and simple movements are just what they need to gradually integrate exercise into their lives.

Three Types of Office Exercises

1.Desk Stretching Exercises These require almost no equipment. Simply use your free time to sit or stand and perform simple full-body stretching movements.

Neck Stretch: Sit upright, slowly tilt your head to one side, feel the stretch in your neck, hold for 10-15 seconds, then switch to the other side.

Shoulder Rotation: Shrug your shoulders up, then rotate them backward

Wrist Stretch: Extend one arm, gently press the palm of the extended hand with the other hand, hold for 10-15 seconds to relieve wrist fatigue.

Leg Raise: While sitting, extend one leg straight, hold for a few seconds, then lower and switch to the other leg.

Twist Exercise: Sit on a chair, hold the sides of the chair, slowly twist your upper body to one side, hold for a few seconds, then twist to the other side.

2.Small Equipment Exercises If the environment allows, employees can use some small equipment to assist in exercise, such as resistance bands or small dumbbells.

Resistance Band Stretch: Fix the resistance band on your legs, hold the band with both hands and stretch upwards to strengthen arm and back muscles.

Dumbbell Lift: Hold a lightweight dumbbell and lift it upwards, which not only trains the arms but also enhances strength.

3. Walking and Standing Prolonged sitting can put pressure on the body. Proper walking and standing can effectively improve this situation.

Increase Walking: Choose to walk to work or during lunch, trying to increase walking time.

Stand to Work: Employees can choose to stand while working to reduce sitting time.

Incorporating appropriate office exercises into a busy workday helps stretch and relax tight muscles, improving both work efficiency and mental health. Simple exercises integrated into work can help employees relieve stress, enhance physical strength, and balance physical and mental health. JC Fit City hopes every office worker can find their own way to exercise during busy workdays and make health a part of their daily life!