PAPERmaking! g! FROM THE PUBLISHERS OF PAPER TECHNOLOGY ® Volume 9, Number 1, 2023
9. Do exercises at your desk When you have more time to exercise but not enough time to leave your desk, stay there and complete some of these workouts: x Calf raises: Put your hands at your side and lift up to the balls of your feet, then go back down again and continuously repeat these movements. x Chair dips: Grab a stable office chair and move in front of it, placing your legs in front of you and your hands on both sides of your hips. Push yourself up and down, pressing off the chair. x High Knees: Move your knees as high and as fast as you can repeatedly to get an extra burst of cardio. x Lunges: Place your feet shoulder-width length apart. Move one leg in front of you and extend the other to the back and stand on your toes. Then bend your front leg's knee at a 90-degree angle as you slowly lunge and bend the other leg until it touches the ground and continuously move it up and down. 10. Use an adjustable desk Since you may spend the majority of your day sitting at your desk, try asking your employer if you can have an adjustable or standing desk. Adjustable desks allow you to switch from sitting to standing whenever you feel you need a break from your chair. Standing for longer portions of the day can help increase both your health and your posture. 11. Have smaller weights and gear at your desk If you want to add an extra challenge to your desk exercises, try storing weights at your desk and using them when you conduct your miniature workouts. This can help you build more muscle and burn extra fat, while also keeping your mind and body energized. You can keep both light weights and resistance bands at work and use them when you need an extra challenge during your workouts. 12. Practice good posture Keeping your posture straight as much as possible can keep it from cramping and can reduce back pain. Try to sit upright in your chair regularly or stand often to keep your back straight. Your body will feel more aligned and straightened. You'll also look more professional as you maintain a more professional and poised posture. 13. Join a fitness center near the office Research your nearby area to learn if you have a fitness center nearby. This may make it easier to fit in a quick workout before or after work. Some businesses try to encourage a healthy and active lifestyle, so they provide their employees with a free or discounted gym membership. Talk with your employer or human resources department to learn if your organization offers any opportunities like this. 14. Organize a workout group with your employees Working out can be more fun and easier if you have others with similar fitness goals. Join or organize a workout group with other employees. You can all take walking breaks, go to the gym or complete simple office workouts together. Working out with your employees increases the likelihood of staying healthy and exercising, as you have others to hold you accountable. 15. Exercise on your work trips If you regularly travel to different cities or countries for work, use your airport layovers as opportunities to fit in a quick workout. Take walks around the airport or step outside for some fresh air and power walk around the airport. If you're staying overnight, ask to stay at a hotel with a fitness center and workout during your downtime in between meetings or conferences.
Article 12 – Office Exercises
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