Who says there is no room for fitness in the office? Many people are busy with work and have no time to go to the gym to exercise. In fact, there is no time and space limit for fitness. There are many places to exercise in the office as long as you want. Look who said there is no room for fitness in the office.
Who says there is no room for fitness in the office? 1 In the modern office, we need less and less opportunities for physical exercise. According to the Los Angeles Times, health experts from the United States provide you with six kinds of exercise opportunities, which you can seize while working in the office.
1, when working at your desk
Office white-collar workers spend most of their time working in chairs, so it is very important to maintain a correct sitting posture. Choose a chair with a backrest and armrests. When working, keep your forearms parallel and your knees at 90 degrees to your feet. In addition, you can put a cushion on the lower part of your back.
2. When copying documents
When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. These exercises can especially relieve the pain of cervical spondylosis.
3. Take the elevator as little as possible.
Moderate-intensity physical exercise can help people enhance their heart function. So, take the elevator as little as possible and take the stairs instead. But if it is in some closed office buildings, it is not suitable to take the stairs. Because, in places where the air is not circulating and dirty, "taking the stairs" is easy to cause hypoxia in the heart and brain, and it will increase the burden on the heart, which is not good for the kidneys and liver.
4. Lunch break
Don't rush back to work in the office after lunch. Walking after a meal not only helps digestion, but also helps you relax all parts of your body and your mood. Or stand for about half an hour after a meal, which can effectively prevent abdominal fat accumulation.
5. Do squats.
Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen the muscles of your thighs and back, and also improve the curve of your lower body.
6. When drinking tea or coffee
After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together and bend down to let your palms touch the ground.
Who says there is no room for fitness in the office? Modern people should adapt to the social environment and pay attention to self-care. Especially those who have been engaged in office work for a long time should pay more attention to strengthening physical exercise, such as walking and dancing, and consciously do some self-regulation or office exercises during work, which will help prevent the occurrence of office syndrome.
Employees who have been engaged in indoor work for a long time are prone to harm their health because of sedentary and lack of exercise.
1, due to many office workers sitting in the office for a long time, lack of exercise, too little muscle activity, and the use of modern office equipment and articles such as computers, the degree of mechanization and automation is improved, while physical labor is reduced, and the closed indoor air circulation is not smooth, which is easy to make people dizzy, memory decline, muscle aches or atrophy, and heart dysfunction, and even serious cases may lead to heart dysfunction.
2. Working in a posture for a long time is easy to deform the spine, causing symptoms such as curvature of the spine, humpback, humpback and cervical hypertrophy, which seriously affects the bodybuilding of the human body; And it is easy to accumulate more fat in the abdomen.
3, as well as lumbar muscle strain, high myopia, constipation, indigestion and so on. Are the most common symptoms of office workers, not to mention the increasingly bloated figure.
In fact, these problems mentioned above can be solved through timely and moderate exercise, but many people always use "no time" as an excuse and are unwilling to exercise consciously.
In fact, exercise and fitness may not be as difficult as imagined. If we can skillfully use time and space, fitness is even a very simple thing.
1, if you don't have special time and energy to do sports, you can also take some small time periods between work and take advantage of many convenient conditions to do some sports. If you can use the desks and chairs near the workstation, the office will also be a good fitness place.
2. It is not convenient to do large-scale physical exercise in a small office space. You can consider a "secret exercise plan", mobilize all the resources at your fingertips, and do some special exercises that can exercise your body even at work.
So what exactly is the "secret exercise plan" we call? In fact, some simple, relaxed and short-term exercises can achieve a good relaxation effect and help you relieve fatigue quickly.
1, far tilt: looking down at the scenery outside the window and blinking down hard can alleviate the fatigue of the lens.
Neck rotation: neck Zuo Zuo, left and right, front and back, clockwise rotation, and then counterclockwise rotation to relax the neck.
3, pull the ear: the right hand passes through the back of the head and pulls down the left earlobe; Then, put your left hand through the back of your head and pull down the right earlobe, doing 10-20 times on each side.
4, rubbing your face: After rubbing your hands with each other, rubbing your face will make your face hot, which can promote blood circulation.
5, stretching: repeated several times, you can also do the movement of waist rotation, which can alleviate waist fatigue.
6, rubbing the stomach: palm clockwise rubbing the stomach, and then counterclockwise rubbing, can help digestion.
7. levator ani: Contraction and relaxation of anus can prevent and treat diseases such as hemorrhoids.
8. Finger relaxation: put your hands on your thighs, make a fist with your palms up, then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger, and do the same action repeatedly. Doing the fingers of your left hand and right hand 65,438+02 times can relieve hand muscle fatigue and promote blood circulation.
9. Abdominal deep breathing: We usually use chest breathing, so we can consciously take abdominal deep breathing, relax one by one, relax abdominal muscles when inhaling, and contract abdominal muscles when exhaling. Doing this repeatedly for 3 minutes can increase gastrointestinal peristalsis, promote body metabolism, and play a role in losing weight and beautifying.
Finally, a group of simple and easy-to-learn exercises is recommended, which can be carried out during work breaks to achieve the effect of combining work and rest.
Preparation-Sit in a chair, feet apart, shoulder width apart, relax, eyes slightly closed.
Dry comb-comb your hair with your fingers, from front to back 10 times.
Pat the top of the head-pat Baihui point on the top of the head with your right hand 10 times.
Eye movement-eyes rotate upward, downward, left, right, obliquely upward and downward, clockwise and counterclockwise 10 times respectively.
Turn your neck-turn your head and neck up, down, left, right, clockwise and counterclockwise 10 times respectively.
Turn your waist-bend your elbows with your hands, your jaw outward and your fist inward. Turn your upper body left and right 10 times respectively.
Abdominal rubbing-hands overlap, fist center rubs abdomen inward, forward rotation and reverse rotation 10 times each.
Rub your back-put your hands on your back and waist (on both sides of Mingmen point) and gently rub them up and down 10 times.
Wipe your knees-put your hands on your knees, rotate left and right at the same time 10 times, and then press Zusanli (three inches below the knee on the outer thigh) 10 times with your thumb.
Swing your legs-straighten your legs separately and swing your legs up and down in the air 10 times.
End- clap your chest, abdomen, back and limbs three times, then stand up and move.