The fact the exercise benefits the mental and physical well-being is well known and actually documented. Performing aerobic exercises, stretching and resistance exercises on a regular basis can boost your body immunity and thus keep diseases at bay, improve your mood, relieve stress and ensure that you have better sleep. Moreover, exercise can help you manage your body weight and increase the energy level which translates to increased levels of physical activity.
The good thing with exercises is that they can be performed virtually everywhere. You can exercise at home, following the instructions explained in a cardio DVD or go to the gym where you can exercise using different machines and under the guidance of a gym instructor. There are even 24/7 hour gyms so there are no excuses. You can also run, jog, cycle or do squats and pushups in the park, enroll in a yoga class, or go swimming.
Though many people are not aware, you can also exercise in the office using your rolling chair or desk. This article shares four effective rolling chair exercises for office workers. Read on.
4 Rolling Chair Exercises for Office Workers
1. Incline Bench
This rolling chair exercise emphasizes on the arms, the shoulders and the back. Begin by standing close to your office rolling chair and then take a big stride back. While maintaining the position of your feet, lean forward and place your palms on the surface of the chair.
The chair might start rolling at this moment so try your best to regain the balance, (the rolling is part of the exercise). Once you’ve attained balance, bend your elbows as if you’re doing a normal pushup and then straighten your arms. Repeat the exercise severally.
2. Chair Rolls
This rolling chair exercise is very effective when it comes to releasing tension on your core, and working on your back and legs muscles. It’s easy to perform this exercise, in fact, it’s akin to using an exercise ball. Assume an upright sitting posture and then dig both heels into the floor. Place your arms on your laps and then suing your legs, try to push the chair backwards. After that, try to pull the chair forwards using your feet. Simply put roll the chair backwards and forwards using your feet.
3. Sit and Squat Exercise
Start the exercise by sitting on the chair, with your feet shoulder apart, and then stand without moving it. Again, without moving the chair, squat back to your sitting position. To increase the effectiveness of the exercise, make it a little harder by holding the squat above the seat of your chair, for a short time.
You may also sit on the edge of the chair instead of using the entire seat. Remember, your arms should not support you when you’re standing or squatting. Reach them outward, (preferably the heart level) and maintain their position throughout the exercise.
4. Chair Crunches
Sit at the edge of your rolling chair and place your hands of the sides; fingers facing the floor. Lean backwards, close to the backrest of your chair, but don’t rest your back on the back rest. This will engage your core. Start extending your legs outwards, and hold them horizontally in the air. Assume this position for a while and then try to bend your knees as you bring them closer to your chest.
These effective rolling chair exercises for office workers can help you relax, help the body to generate energy and increase you level of concentration.
Have you tried any rolling chair exercises – feel free to share your experiences in the comments below.
Be so kind and share this article about rolling chair exercises for office workers – your friends will appreciate the knowledge.
Maya is from Brisbane and she is a fitness fanatic. She exercises regularly at I Feel Good 24/7 a non-stop gym in Brisbane.
Photo: Greg Timm