Does back pain, neck clicking and big stretches sound familiar? Sitting down at work for so many hours can cause our bodies to feel sore and lazy. If you’re reading this right now, you can start being more active by changing up your average, sedentary day at the office. We spend so much of our lives sitting down – we wake up, go to work, come home and usually jump onto the sofa after a long day. Not only is this bad for our health, it’s bad for office productivity. Just a few easy desk workouts several times per day, along with our helpful office productivity tips, and you will feel more energised and productive at work, plus improve your health in the long run.
Start moving those joints and stretch out your muscles and remember, a large part of preventing back and neck pain at work is having good posture while sitting. Why not lease new office furniture and feel the difference in office productivity and mood.
- The Glute Squeeze
This great isometric exercise is fantastic for toning and is so easy to do. Simply squeeze your glutes as hard as you can, and hold for 30 seconds. Repeat 10-12 times throughout the day.
Probably one of the best exercises you can do in the office or in the gym, squats work every muscle in your legs. Get out of your office chair, hold your arms out in front of you and lock you fingers. Perform a minimum of 12 reps, but push yourself for more if you can. Try and hit 3 sets throughout the day.
- The Wall Sit
Another fantastic leg burner; round up some colleagues and sit and against a wall with your knees bent as close to 90 degrees as possible. See who can hold out the longest – the loser has to make the teas. It’s a great way to take a break from the office desks and screens, helping you feel refreshed and more productive when you sit back down.
- Seated Scissor Kicks
If your leg room permits, this exercise will help burn a few calories and nicely stretch out your legs. Sit with your bottom on the edge of your office chair (but not too close so you’ll fall off), straighten your legs, and alternate raising and lowering each leg. Try to go for 30 seconds each set, and perform 5-6 of these throughout the day.
- Shoulder Press
Find something in your office like a heavy book, or prepare in advance and keep a lightweight dumbbell under your office desk. Hold the object or dumbbell firmly in each hand, sit straight back against your office chair, and press upwards. Draw back down slowly, pause for 1-2 seconds at the bottom (known as an isometric pause) and repeat. Aim for 10 reps and 4 sets throughout the day.
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