With advancements in technology, such as escalators and elevators, our daily physical activity has significantly decreased. However, staying active is crucial for our body.
Benefits of Physical Activity:
- Strengthens the immune system
- Enhances blood circulation, ensuring oxygen supply to tissues and organs
- Prevents blood clotting issues
- Protects mitochondria in muscles, helping maintain energy
- Assists with weight control
- Reduces the risk of heart disease, high blood pressure, diabetes, arthritis, osteoporosis, stroke, depression, and even cancer
Studies show that regular physical activity positively impacts work performance. Yet, a sedentary lifestyle—especially in desk jobs—can jeopardize health. To counteract this, here are some exercises you can do at the office!
Office-Friendly Exercises:
Maintain Proper Posture: Keep your spine and back straight. Make sure your chair offers lower back support.
Screen Distance: Sit at least 60 cm away from your computer, ensuring the screen aligns with your eye level.
Foot Position: Keep your feet flat on the ground to avoid unnecessary strain on your back and hips.
Relieve Headaches: If you feel a headache coming on, drink water, step outside for fresh air, and massage your temples in circular motions.
Neck and Chest Stretch: Place both hands behind your neck and lean backward in your chair to stretch your chest and neck.
Torso Twist: Hold the edge of your desk with one hand and twist your torso in the opposite direction. Hold for a few seconds, then switch sides.
Overhead Stretch: Raise your arms above your head and stretch, holding for a few seconds.
Forward Bend: While seated, lean forward and reach toward the floor to stretch your back.
Torso Rotation: Gently twist your body from the waist using your chair for support and look over your shoulder. Repeat in the opposite direction.
Side Bends with Bottle: Hold a bottle with both hands overhead, keeping your elbows straight, and lean side to side five times.
Tips for a Healthy Workday:
Balanced Meals: Have balanced breakfast and lunch, and enjoy healthy snacks 2-3 hours after each meal.
Stay Hydrated: Aim for at least 2-2.5 liters (8-10 glasses) of water daily.
Limit Caffeine and Sugary Drinks: Avoid excessive coffee and tea, and skip carbonated beverages with meals.
By incorporating these small adjustments and exercises into your daily routine, you can help counteract the effects of a sedentary office life and support your overall health.
