There’s no such thing as a stress free workplace. Donna Summer even sang about how difficult it is to get up every morning and do stuff that you don’t like just to get by your monthly bills. From office bullies, to non-working stations; from hasty deadlines to inconsiderate bosses, serenity is something that’s foreign in an office.
Office employees are sedentary for an entire eight hours. Depending upon workplace requirements, they are obliged to remain sedentary for longer than that if they render overtime. Sitting for a long period of time, brings a lot of stress in the lumbar area: aggravating cases of employees with scoliosis and disk malignancies. To avoid this, you should try the following office exercise routines.
Effective Office Exercise Routines
The most relaxing of all these office exercise routines would be the back stretch. Instead of holding your hands as high as you can while standing up, you might want to do this in variation.
While standing up, push against a concrete wall; keeping your arms, neck, shoulders and spine in one straight line against the wall. Your position should look like the arms of a clock when it strikes four. Your upper extremities are positioned like the arm on twelve, and your lower part will be positioned like the arm on four. Like the rotation exercises, you may do this every four hours.
The calves are the big muscles located in your lower legs; right above your ankles. Blood tends to pool in this area if an employee tends to sit down for a very long period of time.
It is recommended to include calf raises while occasionally standing up. Calf raises are always a part of exercise routine which improve blood circulation in your lower extremities while strengthening your lower legs.
Neck Twists and Shoulder Rotations
Incidences of stiff neck and shoulders are prevalent among sedentary office workers. To prevent these from happening, neck twists and shoulder rotations should be done every four hours.
Make sure that you don’t make snappy head movements while doing your neck twist. As a variation to this exercise routine, you may do stationary movements with your head. Have your entire head look over to your left and stay in that position for sixteen seconds. Also do it from the other side.
The shoulder rotations and neck twists are a part of a set of exercise routines that ease up joint compression. Shoulder rotations are done after performing your neck twist. Just put your hands above and shoulders and rotate clockwise with sixteen counts. Do the same for counterclockwise rotation.
The Cardio Part of Your Office Exercise Routine
Exercise routines will be more effective if a cardio portion is mixed into it. If you live a few blocks away from your office, you can just walk your way to work. Instead of using elevators to get you through the levels of a subway station, you can just take the stairs.
People on a constant rush every morning are known to consume the unhealthiest foods for breakfast. A pre-work exercise routine which includes walking or simple striding for fifteen minutes, on your way to your train ride, is enough to burn that one spoonful of sugar you have put in your coffee. That same fifteen minute striding is enough to burn 200 calories without you even noticing it. If done regularly, you will be burning almost a thousand calories by the end of your work week.
The stretching portions of your office exercise routines don’t burn as much calories as its aerobic counterparts. Walking on your way to work pumps up your adrenal glands; signaling the release of adrenaline and endorphins. Both hormones are necessary for your workplace productivity.
Endorphins, also known as the happy hormones, are responsible for your positive well being: while adrenaline ensures that you remain “jolted” all throughout your shift. The grumpy office mate is usually the one who’s overweight and is into binge eating during break times.
The cardio part of your office exercise routine can also be done within the office premises. Is the elevator taking forever to get to your floor? Take the stairs instead. Taking the stairs on your way down is fairly easy since you are going along with gravity’s flow.
However, if you decide to take the stairs on your way up, would have to pace yourself depending upon your fitness level. Most high-rise staircases are used as “fire exits”; only contained in a small area with limited air flow to prevent fires from elevating to the next level.
It is a pre-requisite to have yourself checked by a medical professional before beginning any mentioned office exercise routines.
Felix Ankersen is a health and fitness enthusiast as well as an author for www.allworkoutroutines.com. His research and writing focus mainly on gym workout routines and exercise routines.