The obesity rate has been climbing sharply, and people in the U.K. and the U.S. are less healthy than in some developing countries. The causes are myriad – but one of the leading ones is lack of any form of exercise.
Take care to monitor your health, particularly if you plan to start doing more intensive exercises. A doctor will be able to recommend the right exercises for you – as well as diet and other considerations for better health. Check out AXA PPP Healthcare or another provider for a health plan that’s right for you.
Balancing a career with a family life and social obligations means most people struggle to find the time to exercise. Fortunately, there are a number of exercises that you can do without even leaving your office. And here are seven of the best to get going with.
Sixty Second Jog
You can spend part of your breaks doing a sixty-second jog, which will burn about nine calories. That might not seem like much, but it can add up over time. You can go outside, or jog in place. Try doing it every 20 minutes during particularly monotonous tasks. It’s also a great way to de-stress and to rest your eyes from the glare of the monitor.
Running in front of your coworkers is not for everyone – but you can always spend a couple of minutes walking around the office. Walking just a few minutes per day may help lower your risk of heart disease and diabetes.
Jumping jacks are another great exercise that you can do without leaving your office, right in front of your desk. You will be able to work your upper and lower body at the same time – while burning about 7.8 calories per minute.
Why not include some resistance exercises in your regiment? They help you strengthen the muscles of your upper body and raise your heart rate as well. Pushups are a great exercise that can be adjusted for the office: lean and place your hands on the desk, walk backwards as far as you are comfortable, and do at least 15 reps.
Squats help strengthen the muscles in your legs and thighs. Do a few squats by the printer while waiting for your pages to print!
Leg lifts will help strengthen your legs and increase blood circulation, which is something anyone sitting in one place for extended periods of time can certainly use. Sit in a chair with your legs extended straight; lift one leg at a time (you may need to hold onto the chair for support). Hold the leg up for at least five seconds before lowering, and do 10 repetitions per leg.
Reach For The Sky
This is a great stretching exercise. Sit up in your chair and stretch both of your arms over your head. Hold this stretch for at least 10 seconds and repeat five times.