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Exercise for Office Staff

If you work in an office its likely you spend most of your day sitting down at a desk, unless your like some offices that have stand up desks.

Research has shown that sitting for long periods of time can cause a whole series of physiological changes within the body.

  • Muscle stiffness and aches
  • strain on the neck and back causing aches and pains.
  • Joint stiffness as the fluid that lubricates them is only produced through movement
  • Circulation and slugginess as your heart tries to pump blood around an inactive body
  • Blood gravitates downwards and pools in your legs – this may even cause your ankles and feet to swell giving aches and pains, you may even feel faint after long periods of sitting.
  • Oxygen supply to your brain is reduces, affecting concentration and mental alertness.

Your bdy needs a regular break from being seated to prevent these changes from occuring. A good way to break the seating cycle is use a pomodoro app on your computer. This is a free pluggin for chrome browsers. It alternates 25 minutes of work with 5 minutes of rest. Just enough time to stretch the legs and perform some basic stretches to move oxygenated blood aroud the body.

In some office work, the same movements are repeated time and time again over several hours. This can lead to particular problmes with the hands, wrists, arms, shoulders and also product back pain.

These exercises will help keep you supple and mobile and move that blood around the body making you feel more alert and its been proven that exercise can improve mood. So if your having a bad day, stp away from the desk.

The activities have been designed to be performed while being seated, but I recommend getting off your seat nd performing them while moving around.

Don’t Sweat it.

The exercises are not intended to make you hot and sweaty, but rather to loosed and tone the body so that you feel ready to return to the sedentary job at hand. At no time should you feel in pain doing any of these exercises.

How Often?

Ideally, you would perform these exercises 2 – 3 times a day. But there is no hard and fast rule. In my experience hitting the afternoon slump after lunch makes me want to do them more. Often I will do them every two Pomodoro cycles every hour or so.

What Else?

A lunch time walks for 15 – 30 minutes is an excellent way to move oxygenated blood around the body, the low-intensity exercise can also boost mood and clear the head for the afternoon stint at the desk.

Beyond that aerobic fitness is an important part of health and wellbeing. It can be improved by walking, swimming, exaplmecycling, aerobics, dance and if your fit enough jogging.

Look at ways to incorporate physical activity into your routine daily example the lunchtime walk, taking stairs instead of the lift.

My mum is a great example, she stays healthy and well by keeping active during the day; she has no gym membership but just going through her daily tasks she clocks up an impressive 18,000 steps on her activity monitor on most days.

Rememer it doesn’t have to hurt to do you good.

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