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Office Fitness. Victims Of Sedentary Work Is Dedicated
Look to the right, look left
Let’s start with the simplest – exercises for the eyes. It has long been known that computer usage may lead to vision loss. The problem here is not in the “harmful radiation” of the latter, but in the habit of spending long hours without blinking and motionless staring at the monitor. If you want to save a great sight, from time to time to do exercises for the eyes. They are familiar to us since childhood, for example: look up, down, left and right. Through the eyes can “paint” the eight, large and small circles, or, for example, “tic”: look at the diagonal – left up, then right down, and similarly in the other direction. Important – when you look in one direction, then a specific point or object, and look it as follows.
These exercises can be repeated with eyes closed. At the end of the need to give your eyes to relax – blinked several times, then covered his eyes with his hands and try to see the absolute darkness to have all the fine lines and points.
Every half an hour to do at least a tiny break – look out the window, and blinked several times, looking around the room. It is useful to quickly shifted his gaze from the near object on the distant. Look closely at the ring on your finger, and then concentrate on the telephone number on the billboard across the street or on a flower in the window next door. If you have one eye sees better than the other, train the eye separately, in turn, covering them with his hand. And do not forget to remove his glasses on while charging for the eyes!
The basis of our health
One of the most vulnerable places of office workers – it is the spine. However, it is of him depends largely on the general state of health. Of great importance is the conditions under which we work. Rule number one – always straight back and correct posture. If you are reading this sitting at a computer, pay attention to your posture right now – straighten your back and tighten his stomach! Rule number two – hands and elbows must be fully lie on a table at an angle of approximately ninety degrees relative to the body. The monitor should be so that you do not have to bend down all the time or, conversely, look up top. Adjust the font and screen size so that there are no desire to cling to monitor nose.
The simplest exercise for the spine – a sweet stretch. In fact, what could be nicer? First, how to stretch up and imagine that grew a few centimeters. Then he put his hands on his shoulders and turn left, then right, so to see a neighbor or a wall behind you. Pull up on his shoulders, then lower them down, as if they put a heavy bag. Take a few spins shoulders – forward, then backward.
To stretch the lower part of the spine and lower back, will still stand. If all your colleagues left the room, it’s a good reason to get up, make a few tilts and rotations of the hips, but you can try to attract fellow hypodynamic a useful exercise.
To restore and maintain the flexibility of the spine is very useful to engage in a fashionable area of fitness now – belly dancing. It increases blood circulation in the pelvic area and serves as an excellent prevention of gynecological diseases.
For example, here these exercises can be performed while sitting:
Bend your shoulders forward, feel the abdomen shrank. Gently Pull the diaphragm. Feel how the muscles involved. Rhythmically contracting and relaxing the diaphragm. Breathe free.
Push the chest to the left, then – right so that one’s shoulders remain parallel with the floor, and the head is not tilted. Pull your chest forward and backward. Shoulders are relaxed and the movement did not participate. Connect the two movements and describe the chest circle in the horizontal plane.
Avid programmers – special attention
From sedentary work suffer most programmers, operators, layout and representatives of other professions who are full-time spend on the computer. They’re the first to run out into the corridor when suddenly switched off electricity, and can not find something to do while the computer again will not work. If the secretary, manager or head of department from time to time diverted calls, meetings or communicating with clients, then these employees is not precluded from all day to be held in the same position. After several hours absorbed in his work can sometimes be surprised to discover that the muscles stiffened and refused to obey, as if after a long trip in close car. The more time you’ll still sit in front of the monitor, the more often you need to make a break for exercise.
For many who spend all their time at the computer, often numb neck, especially if you have to recruit a lot of text.
A great way to get rid of stress in the cervical spine – draw … nose! Imagine that you write the tip of the nose some long and complicated word, such as “abracadabra”, first from right to left, and then vice versa. Another option – the smooth rotation of the head. Try to relax and let his head rolls freely from left to right and right to left so that in the neck area appeared pleasant sensation of heat.
These simple exercises sometimes help to get rid of headaches. Just remember – be careful when turning the head, with no sudden movements, and in any case not brought to the painful sensations.
Those who in their work often uses the mouse than the keyboard, there are problems with the right brush. All day long our fingers are in a bent position, clutching his computer “rodent”, and in the evening, straightening them, we hear an unpleasant crunch.
So when you are doing the same little break to rest your eyes, take a few simple exercises for the hands. Some times with force, squeeze and open my fist, make a few rotations brushes and, finally, a free shake hands. To hand less tired, use the mouse pad with an orthopedic pad. This mat will not hold his hand all the time on weight, but you can use it even if you have an optical mouse.
Down with the extra weight!
Seated work – one of the main causes of excess weight. It seems like you can keep yourself in good physical shape when we all the time sitting on the ground? Of course, cardio, such as aerobics or jogging, work out of place, but some useful exercises for the figure can and must do without getting up from his chair.
Recently, a very popular breathing exercises Bodyflex. It is believed that with the help of special exercises can speed up the metabolism and make the body more quickly burn fat. Doing this exercises is recommended early in the morning, before breakfast, but the main activity of Bodyflex can be repeated and directly at the workplace during the day:
Lean forward, put his hands on his knees;
exhale all the air through the mouth;
quickly, but take a deep breath through your nose;
sharply exhale all the air through the mouth, as low as possible in the diaphragm, as if you exhale it out of the stomach and not from the lungs;
Hold your breath and make retraction of the stomach in eight or ten bills;
Relax and breathe.
Home in Bodyflex – correctly capture respiratory equipment. Learn more about this technique and other exercises can be read in a book by methods Greer Childers.
But remember: do Bodyflex best on an empty stomach, ie or before dinner, or a sizeable time after it is desirable that the room was fresh air – open a window or at least window.
Regularly perform the simplest exercises for buttocks – sitting or standing clenched and unclenched muscle buttocks and perineum. This will help you protect yourself from another professional problems sedentary workers – hemorrhoids.
The workplace is easy to perform exercises for the legs: they almost always hidden from his colleagues on the table, nothing prevents us from doing these exercises as often as he wants:
Lift the leg and follow jiggle up and down 20-30 times, then repeat them to the other leg;
follow the movement of legs while sitting, as if you’re running or fast walking, shoes for comfort can be removed, especially if it is with heels;
Make a few “steps” on tiptoe, on the inside foot, then on the outside of the foot, knock on the floor with his heel.
Imperceptible charge
“Everything is wonderful – you might say. – But how to remember all these exercises, when the chief work of the floods, with no end is broken phone and no time to breathe once again? ”
First, short breaks do not impede your work, rather the opposite – they will help you make it faster. Sometimes it aside for a couple of minutes and some exercise to a new, interesting idea. This can easily check for yourself. Just do not get carried away – a small recess should not develop into a long “nothing.
Second, keep yourself in shape is possible without special exercises, the main thing – to the workplace as possible sedentary life!
Forget about the elevator, go up the stairs. The higher floors in your building, so in the best shape you. Do not be tempted to send the documents of younger colleagues – better once again take a walk themselves. Put a folder of papers away from yourself, so you had to get up or bend down to get them.
If you come on business to colleagues and the situation allows, give up the kind offer of a chair. And if you want to use the bathroom – you can go to another floor. She fell to the floor pen or pencil? Do not bend while sitting on a chair, better get up and sit down on his haunches.
Such benefits of civilized office as the telephone and e-mail, rob us of many opportunities for movement. Sometimes, if you have free time, it is better to walk up to the next room, than once again pick up the phone.
Make it a rule – during the lunch break to walk down the street, at least around the office. Do not make exceptions to this rule – even if there is urgent work hard to break away from the exciting classes or in the yard is not very good weather. After the walk, you probably will feel better able to look at working the problem with fresh eyes and quickly find the right solution.
Office fitness – exercise creative. If you are doing any kind of sport or fitness, remember what exercises you could perform directly in the workplace. Finally, you can invent yourself for a tutorial or some tricks to stretch their legs once again.
“How can a few more gestures in the day affect our physical form, but more so on the figure?” – Ask pessimistic. Do not forget – as the economy is made up of small things, and our well-being depends on how we conduct ourselves every day and every hour. The main thing – to perform all the exercises with pleasure, and our body must respond to the care of him.
Fitness – this is fun! Even in the office
Believe me, ten sit-ups a day with a smile and a great mood to do more health benefits than two hours of aerobics in the gloomy thoughts. Do not force yourself to do exercises mechanically. Just feel how tired your muscles to be fixed and it’s nice from time to time to warm up! Whatever you did not exercise, forget for a while on and think about how you love your body, feel healthy, beautiful and strong
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