How to exercise when you are tired from work? For many office workers, time is precious. Usually there is little time for exercise. If you want to exercise, time is the biggest problem. Here are some suggestions on how to exercise when you are tired from work.

How to exercise when you are tired from work 1 exercise 1: swimming.

When summer strikes, no matter how much you wear, you will feel sultry. It would be nice if you could lie in the water all the time, but after all, we are not fish, we still have to live on land, but there is a kind of exercise that can not only cool off the heat, but also relieve the pressure and fatigue of work! That's swimming!

The fitness instructor said that swimming is a whole-body exercise, which can exercise the muscles of the whole body and improve the cardiopulmonary function. In fact, swimming is a very good sport, because the resistance of people in water is 12 times that on land, so swimming consumes more energy than other sports.

The resistance you overcome when swimming will make you feel that the troubles at work can also be overcome, so as to achieve a relaxed state. Moreover, in the process of swimming, your body will also get a good exercise, not only to keep fit, but also to relax. Why not?

Exercise 2: Golf

Golf is a popular sport in recent years. It is also necessary to learn golf if you don't want to be abandoned by the times. Experts say that golf is a "noble sport" and not all cities have cities.

However, this movement, which originally belonged to the "aristocratic movement", has now become more popular. The price of buying clothes and renting venues is not much more expensive than tennis. Besides, golf can calm your mind and help shape your character. Therefore, learning golf is a very good relaxing choice!

In fact, once you enter the golf course, even if you have a lot of work troubles, you will forget them. This is because once you enter the golf course, if you don't concentrate, it will be difficult for the ball to get into the hole when you swing. In this case, you won't get good grades. On the contrary, the score will be higher and higher, and your fatigue will be swept away in the process of swinging the ball.

Exercise 3: Fun Running

You may think, busy during the day, sometimes you may have to spend weekends, how can you have special time to exercise? Actually, it's not. During the day is working time, and there is always an hour or two of my own private time at night! If this time can be used for running, it will also be very helpful to relieve work fatigue!

If the distance between home and the company is not too far, consider putting a set of sportswear in the office so that you can put on your sportswear and run home after work. If the home is far from the company, you can also find a park to run near your home or company. It doesn't matter how long it takes The most important thing is to sweat and sweep away troubles. This is the purpose of fun run. Of course, if you have colleagues or friends talking and laughing together when you are in fun run, the trip to fun run will be more enjoyable!

How to exercise when you are tired from work? 2 1. Climb stairs every day to reduce the number of elevators.

Starting from taking the elevator once a day, the three-story building adds up to 33 steps. Climb 100 times a day after work in the first two weeks, once for the last time. There are also some important points in climbing stairs. When going up, go up two steps at a time, which can effectively stretch the muscles at the back of the buttocks and thighs. Go down step by step when you go down, which is for safety reasons. If you work on different floors, it is suggested that you can climb up and down like this.

If you want to lose weight for a long time, climb for 30 minutes and jump rope. Just remember to stretch and relax after climbing, especially the thighs and calves.

Step 2 stand for half an hour after supper

In a space-intensive office cubicle, people are always sleepy after lunch and can stand for a while. Experts say that this is a healthy behavior, because the long-term sedentary work mode is easy to cause obstacles in human blood circulation and digestive system, and the metabolic level will decline. Standing for a while after a meal is helpful to the absorption and digestion of food, and it is not easy to leave fat in the abdomen and swell it up.

3. Shrug your shoulders, swing your arms and twist your waist

Sitting in an office, the work intensity of the neck, waist, back and shoulders is the greatest, so take good care of these parts. Stand or sit naturally, with straight waist and tight eyes. While inhaling, the two shoulder blades are lifted one after another, then rotated forward, downward and backward 10 times, and then rotated in the opposite direction 10 times.

Shrugging one's shoulders and swinging one's arms often can make the qi and blood of the shoulders and arms run smoothly, and effectively prevent scapulohumeral periarthritis and cervical spondylosis. The foot is shoulder-width, with hands akimbo, four fingers in front and thumb behind Shenshu (under the spinous process of the second lumbar vertebra, with 1 and 5 inches on the side). Turn 10 turn clockwise, and then turn 10 turn counterclockwise. This method has a certain preventive and therapeutic effect on diseases such as lumbar muscle strain and low back pain.

4. Sit in a chair and exercise your legs.

Raising the chair so that the thighs are parallel to the ground can reduce the pressure on muscles, tendons and bones and prevent musculoskeletal diseases; Choose an armchair with a rolled-up towel or headrest at the waist; Hands, wrists and forearms are in a straight line, so that the elbows are at right angles when the forearms are placed on the desk; Keep your head and body straight and lean forward slightly; Elbows should be close to the body, bending 90 degrees to 120 degrees is appropriate; The shoulders are relaxed and the upper arms naturally droop; Put your feet flat on the floor; This chair had better be padded.

How to exercise when you are tired from work 3. Sports suitable for office workers.

Stand moderately

Sitting for a long time without exercise, people's muscles will be stiff and inflexible, which is not suitable for health. Therefore, when they are tired from work, they should stand for a quarter of an hour, which is also beneficial to their blood circulation.

Blink a lot.

Computer people, office workers, office workers stare at computers all day, and their eyes can't stand it. Therefore, when we watch the computer, we should blink regularly and consciously, exercise our eyes properly and massage the eye muscles, which is beneficial to eye health and relieve eye fatigue.

Shake your neck and shoulders regularly.

Office workers are prone to shoulder periarthritis, which is related to long-term inactivity. Always shake your neck, that is, the first three times, the last three times, the left three times, the right three times, and then shake your shoulders, so as to prevent the occurrence of scapulohumeral periarthritis. Good for health.

Stamp your feet occasionally.

Many office workers like to cross their legs, which is not conducive to blood circulation, so we occasionally stamp our feet and exercise our bones and muscles, which can also effectively relieve fatigue and be beneficial to health.

High temperature yoga

Also known as high-temperature yoga, normal practice 10 minutes will sweat profusely. Bikram yoga has a good effect on eliminating and relieving physical fatigue, skeletal ossification, muscle relaxation and fat accumulation, especially helping office workers improve the flexibility of the spine and effectively relieving migraine and cervical pain.

Step up and down aerobic exercise

Aerobics on the pedal is the movements and steps of doing various aerobics on the pedal. This is a very fashionable fitness and leisure exercise, aiming at the lower limbs and buttocks. The advantage of step exercise over general aerobics lies in its safety, which is especially suitable for office workers who want to improve their lower limbs and buttocks.

Physical therapy ball

Fitness ball can improve people's flexibility, strength, balance, posture and cardiopulmonary function, which is very suitable for office workers with poor posture caused by sedentary.

climb the stairs

This is the simplest and most possible action. There are also some important points in climbing stairs. When going up, go up two steps at a time, which can effectively stretch the muscles at the back of the buttocks and thighs. Go down step by step when you go down, which is for safety reasons.

rope skipping

Skipping rope is aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. Women have an advantage.

Snatch dumbbell

Still a broken arm stick, let's not talk about this, I think everyone will. But pay attention to your skills and don't get hurt. I was hurt when I broke my cane. The arm stick knocked out three teeth and hurt me for more than a week.

swim

If you still have free time or want to go out for a walk, then the game is also very good.