In today's life, many office workers will lack exercise because they have no time to exercise. In fact, it is very easy for office workers to exercise. Below I will share with you some ways that office workers can exercise when they encounter needles!

Office workers can sew and mend their fitness methods 1 1, and walk happily to and from work.

Walking is recognized by the World Health Organization as the best way to exercise and lose weight. Office workers don't have enough exercise time, so there are a group of "walkers"-walking to and from work.

Commuting is at the peak. Walking can not only avoid the pain of crowded buses, but also enhance the cardiopulmonary function. Walking to work after breakfast can speed up the digestion and absorption of the stomach and help the metabolic system to maintain normal work, thus keeping a good figure. Walking after work can just adjust your body after a hard day's work. When walking, hold your head up and chest out, and swing your arms to relieve shoulder and neck pain. In addition, it can relieve stress, which is also very important for office workers.

If your home is far from your work place and you can't walk the whole way, you might as well get off early and walk the rest of the way. It may take more time to walk, but when you think that your blood pressure and blood sugar have dropped and your waistline has lost weight, you will choose it gladly.

2. Exercise in the morning and afternoon and find a gap to go to the gym.

Many young people have got a fitness membership card, but most of the time they let this card sleep. How to arrange the fitness time skillfully?

The reporter visited several fitness clubs in Shanghai and found that many members chose to go to the gym before going to work in the morning and during lunch break at noon. A fitness center on Jiujiang Road opened at 7 a.m., and Mr. Zhao took a swim before going to work. He said: "The exercise time before work is easy to be fixed, and fewer people come to swim in the morning." In a fitness center on Nanjing West Road, when the reporter arrived there at noon, he met several members wearing professional clothes working out. When asked, they all worked in nearby companies. A Miss Zhang said, "It's better to take a nap or go shopping here, take a shower after sweating, and your work in the afternoon will be full of energy." It is a good way to choose a fitness center near the company to do morning exercises or afternoon exercises.

3. The best sport of darts is "lazy man"

Speaking of darts, people will think it is one of the things in the bar. Now we are going to move it into the office. Darts are entertaining and a full-body sport.

Choose a suitable wall and hang the target of darts. In your spare time, pick up some darts and practice. Throwing darts can exercise fingers, wrists, elbows, shoulder joints, deltoid muscles, triceps brachii and finger muscles, especially some smaller muscles that are rarely practiced at ordinary times. Darts need eyes to aim and relax rhythmically, which relaxes eyes invisibly. For office workers who sit in front of the computer for a long time, it's like doing eye movements. Because the amount of exercise is not large, darts can be said to be the best exercise for office "lazy people".

To throw darts well, you have to master the essentials correctly. The standard distance of darts is 2.44 meters. When throwing darts, you should stand behind the darts line with your feet, lean forward slightly and sideways, with the shoulder on one side of the darts hand facing the darts target, hold your chest out, lift your hips, keep your upper arms parallel to your shoulders, and naturally raise your forearms.

4, "sit" exercise work and exercise.

When I saw myself sitting in front of the computer, my stomach was a little protruding, and my figure began to develop horizontally. I was very anxious, but I couldn't let go of my work. Can you do some light exercise in the small office area? Here are some "tips" for you.

When reading the newspaper, my feet are idle. You can scratch the ground with your feet while reading the newspaper, and then rotate your feet to move your ankles. Helps to relieve fatigue and prevent insomnia, headache and dizziness.

You can do levator ani exercise during the meeting. Tighten the anus slightly when inhaling, lift it upward, and naturally relax when exhaling. This exercise can tonify the kidney and strengthen the blood circulation of pelvis.

When writing, you can put your idle hand on the lower abdomen and rub it constantly, which can fully activate the gastrointestinal tract and prevent constipation and indigestion.

When talking on the phone, grab something with your other hand, hold it, lift it, drop it along the back of your head, then stretch your arm to one side and rotate it in a circular motion, which can exercise the upper body and arm strength.

Ways for office workers to keep fit at seams 2 1, twisting their knees

Feet parallel to each other, knees slightly bent, hands on knees, knees in circles. Turn left first, then right, 20 times each. Can be used for treating lower limb fatigue and knee joint pain.

Step 2 kick your leg

One hand holds the wall, first swing the calf forward, so that the toes are tilted forward and upward, and then swing backward, so that the toes are stressed backwards, and the feet are straight and the legs are straight. When swinging the legs, the upper body is upright and the legs are exchanged 10 times. This method can prevent lower limb atrophy, weakness or numbness, leg cramps and so on.

Step 3 dry-clean your legs

Hold a thigh root tightly with both hands and massage it down to the ankle with a little force. Then, rub back from ankle to thigh root. Rub the other leg in the same way and repeat it several times. This method can make joints flexible and enhance leg muscles and walking ability.

4, calf

Hold the other calf with two palms, knead it 20 times each time, and then knead the other leg in the same way. This method can dredge blood vessels and enhance leg strength.

Step 5 pull your toes

Sit up straight, straighten your legs, bow your head, bend forward, and pull your toes with your hands for 20-30 times. It can exercise the waist and legs, enhance the strength of the feet and prevent the weakness of the feet.

6, often walk around

The body can withstand the same sitting position for 20 minutes, and then it will feel uncomfortable. Every 15 minutes, you should stand, stretch or walk, and change your sitting posture for at least 30 seconds.

7. The thighs are parallel to the ground.

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.