PAPERmaking! g FROM THE PUBLISHERS OF PAPER TECHNOLOGY ® Volume 9, Number 1, 2023
List of workplace exercises There are many workplace exercises you can perform either in or right outside of the office. Here are common ways for you to exercise at work: 1. Bike or walk to work If you live nearby, try walking to and from the office on days when the weather is nice. If you have time to change, pack some jogging gear and run to and from work each day. Biking to work each day instead of driving also helps the environment and saves money on gas. 2. Fit in a workout during your lunch break If you have a full hour for lunch, try working out during it. You can head to a nearby gym or go for a jog. This is a great solution for employees whose schedules don't allow them enough time to exercise outside of the office. Be sure to still schedule a time to eat lunch, rather than skip it altogether. You can pack your lunch and eat it quickly right before your workout or eat it at your desk as you're working. 3. Strengthen your muscles by sitting on a stability ball A simple way to exercise at work is to replace your desk chair with a stability ball. Since it doesn't have back support, it helps you maintain proper posture and aligns your spine as your body constantly works to balance itself on the ball. Your abdominal muscles are also at work balancing your body, which helps you receive a great, low-intensity abdominal muscle workout as well. 4. Be active on your breaks When you have time for short breaks, spend them being active. Head outside to get fresh air and walk around or take a short walk across the office if your schedule doesn't allow you time to go outside. This helps you keep your body and your mind healthy and gives your brain a chance to rest from work and focus on your health. 5. Walk around as much as possible Even when you're not taking a break, you should try to walk around as much as you can at work. When you have phone conferences with clients or employees, call them on your cell phone and walk around during the conversation. This keeps your body moving and gives it a break from sitting in the chair. Moving around while talking may also help your brain stay more focused on your discussions. 6. Take the stairs Whether your office is on the second or sixth floor, your body can still get more exercise taking the stairs than it would on the elevator. This helps work your leg muscles and gives you some extra cardio on your way up or down to the office. You can also walk up and down the stairs consistently to give yourself a miniature workout during your breaks. If your office is located on the top floor, take the elevator to the halfway point and use the stairs on the remaining floors. 7. Avoid stiffness by stretching When you feel your neck, legs or arm stiffening, loosen them out with some quick stretches. You can stand up and touch your toes or stay seated and stretch out each of your arms. This helps reduce the pain you may get when your body tenses. It can also increase your energy levels and your alertness, especially if you're experiencing an afternoon lull. Try shrugging your shoulders to get rid of any tension. If your hands start to cramp after typing, lift your palms and press them against each other to stretch your wrists. 8. Complete one-minute spurts of activity throughout the day If you have limited time to get up and get active, you can complete short spurts of activity at your desk for one minute at a time. Small exercises you can do while sitting include:
x Tightening your abs and holding them there for 30 seconds to a minute.
x Squeezing and holding your glutes for 30 seconds to a minute.
x Straightening and lifting your right leg from the ground repeatedly for 30 seconds, then switching to the left leg.
Article 12 – Office Exercises
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