If you have a desk job and you need to sit a lot in front of a computer you have a high risk of harming your body and damaging your health. This might include heart diseases, back pain, depression or insomnia. To prevent this, there are several desk exercises you can do at work.
More and more young people are complaining about such types of disorders because of the long hours they have to spend while sitting at their workplace. Most of the health specialists recommend to exercise regularly if you have a desk job.
Furthermore, health insurance specialists observe an increasing insurance cost on the diagnosis and treatment of spinal and neck ,circulatory disorders, carpal tunnel syndrome, and other related medical conditions. Also, such treatment is required for younger people. For example, venous surgeries are performed to people under 30 years of age, although several years ago such surgeries were exceptional.
Some health problems associated with desk and sitting work may be very dangerous or significantly impairing the quality of life. For example, due to long seating and immobility, poor blood circulation occurs which might result in increased thrombus formation, cardiovascular problems, diabetes, obesity, osteoporosis, and other serious illnesses.
It is possible to reduce these negative consequences by more agile and more active lifestyle during employment. It is also important to have a proper seating at the workplace, regular breaks and exercises.
People who have a sitting job should start to improve their physical fitness with general endurance training like walking, running, cycling, swimming, skiing. Pilates exercise method also helps to strengthen the deep and superficial muscles of the body, to develop flexibility and coordination. Water aerobic exercises are also beneficial to help burn calories efficiently, speeding up metabolism. Such a workouts have a positive effect on the blood vessels and the heart, also, they stimulate brain activity, enhances the body.
In general, beginners should start by training three times a week, and gradually increase the number to five, although this also greatly depends on each person’s age, physical fitness and other factors. It is therefore important for everyone to follow an individual workout plan.
Best Desk Exercises You Can Do at Work
It is not enough to only exercise after work. At least minimal mobility is essential at the workplace itself. For example, simple neck, shoulder-twitching exercises, and hand stitching at your workplace should be performed regularly. Also, it is advisable to stretch your arms straight forward from time to time, squeeze your fists, spread your fingers, tighten and relax your muscles. In addition, it’s important to have regular breaks, take a walk. These desk exercises at work should be performed for 2-5 minutes at least every two hours and ideally every hour.
It is also recommended to use a special ball to sit on instead of an office chair. When sitting on a ball there is no stable support, so the body is constantly looking for an ideal position. Therefore, it stimulates a lot of muscles in your body which are not exercised if you sit on a regular chair.
It’s not possible to sit on the ball for long periods of time, having folded or crossed legs. This results in a comfortable and correct posture, when symmetrical muscle groups get the same load. When sitting on a well-adjusted ball, the legs through the knees and hips are bent at 90 degrees. Not only this stimulates the muscles of the abdomen, but also muscles of the legs and buttocks are activated.
Finally, people who have a sitting desk job can and should take every opportunity to move. For example, to get to the required floor of a building do not use the elevator but take the stairs. This can help prevent frequent visits to doctors and enjoy better health and well-being.