How do office workers exercise? Office workers usually have two points and one line. They go back and forth from home to work all day and have no chance to exercise. It is rare to stay at home and sleep late on rest days. So office workers are in poor health. Let's share how office workers exercise.

How do office workers exercise 1 how do office workers exercise?

1, office workers take a walk in the afternoon.

It is a good choice to walk around the company after lunch at noon. Of course, if you invite colleagues from several companies. Talking while walking is also a good way to exercise and relax.

2. Office workers jog at night.

After work, you can jog near the community, because jogging helps to shape your legs, exercise your whole body, and effectively relieve back pain, which is more suitable for working people.

3. Office workers jump rope at home.

Skipping rope can exercise the whole body and enhance heart and lung function. And skipping rope can also lose weight, which is more suitable for friends with low floors. If you are worried that the neighbors downstairs will come to see you, you should jump outside.

4. office workers climb stairs to exercise.

Do you feel tired like a dog when you come home from work? But you still have to exercise, don't choose to take the elevator, climb the stairs and exercise your leg muscles.

5. Office workers shake hula hoops to exercise.

Shaking the hula hoop can exercise the waist and promote the formation of perfect lines at the waist. If you have a lot of fat around your waist, I suggest you shake the hula hoop often to reduce the fat around your waist.

6. office workers walk or ride bicycles to and from work to exercise.

If the company is close to where you live, such as walking or cycling for half an hour, it is recommended to walk or cycle to and from work, which can save some travel expenses and exercise yourself. But how to meet special weather, such as heavy snow and heavy rain, it is safer to use public transportation.

How do office workers lose weight healthily and effectively?

1, it is best for office workers to bring their own food.

Because you may not be able to control yourself in front of vending machines or supermarket shelves, it's not just lunch that accompanies you after you go. Therefore, bring yourself a healthy food that can help you eliminate your desires, plus a fruit or a low-fat yogurt.

They are all low-calorie and high-protein foods. You can make your own favorite food, but it must be healthy and delicious. Not too greasy. Eating at noon is not good for your health. It is important to talk about something nutritious.

2. office workers should do more small moves when sitting.

Working 8 hours a day, basically sitting 80% of the time. Office workers who don't want to sit outside with a small belly should learn to do proper exercise in their seats.

Office workers should have good living habits.

Eat less staple food and fat, don't overeat, increase the intake of vegetables and fruits, and eat more vegetables and fruits such as radish, celery, Chinese cabbage, tomatoes, plums, watermelons, strawberries and oranges. Keeping a good mood has a great influence on losing weight. Keep cheerful and optimistic at ordinary times, take a deep breath in case of emergency and don't be impatient. Keep smiling every day, keep calm and have a peaceful mind.

How do office workers exercise every day?

1. The sitting posture of office workers is very important.

The daily working state of working people is to sit in front of the computer and stare at the screen. Sitting for a long time without developing a good sitting posture is not a little harmful to their health. For sedentary people who often face the computer, when sitting, they should put away their stomachs and nail their two ischias to the floor like nails. Straighten your back, relax your shoulders, stretch your head and neck, and put your hands on the table.

Office workers should avoid keeping their heads down all the time.

Many white-collar friends suffer from cervical spondylosis and other diseases, which has a lot to do with the occurrence of occupational diseases caused by everyone's persistent bowing, so we should avoid this state of persistent bowing. Designers who work at their desks should avoid bending their necks and bowing their heads for a long time, pay attention to changing their neck posture 1~2 hours, move in many directions or gently massage their necks.

3. It's not good to stand at work for a long time.

Shang people are not limited to people who work in offices, but also include some people in the sales and service industries, and the nature of such people's work is to stand for a long time, which is not conducive to health. Some people will have pain in their testicles, inner thighs, groin and waist if they stand for too long. In severe cases, prominent blood vessels can be seen from the appearance.

How do office workers exercise? 2 How do office workers exercise the lumbar spine?

Walk.

Taking steps instead of cars and adhering to this exercise mode for a long time can improve work efficiency and avoid rush hours. If the journey is long, you can get off early and walk to your destination.

Ride a bike.

If you change the means of transportation to and from work to cycling, it will be environmentally friendly and economical, and at the same time you can enjoy the scenery, which will be a very effective way of exercise.

Both legs hit the inside of the thin thigh.

Sit in a chair, put your hands around your thighs, put your feet and ankles together, and feel tight inside your thighs. When the legs are open, they are quickly closed and the knees touch each other. You can put a pillow or a book between your legs to cushion the impact of your knees.

Always shrugs and swings his arms.

Often sitting in front of a computer or desk, the shoulders sink, and the shoulder muscles are in a fixed and stiff state, which leads to symptoms such as shoulder muscle pain and numbness, weak lifting force or unfavorable joint activity. 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. When you shrug your shoulders, lift your shoulders repeatedly, then swing your arms, circulate your arms and lift them up.

Stretch and yawn.

Sitting down one day, my back hurts and my arm hurts. This is because often in a posture, the muscles in the contraction state will be tired, while the muscles in the relaxation state will lead to blood stasis, and some wastes produced in the metabolism process can not be discharged in time, leading to muscle fatigue. At this time, I stretched and yawned, feeling a lot of energy.

Bad habit of office workers hurting lumbar vertebrae

1, sedentary accelerated lumbar aging.

Modern white-collar workers sitting in the office for a long time can easily lead to excessive waist circumference. Because when sitting, the pressure on the waist is 4-5 times greater than when standing. Keeping this posture unchanged for a long time will change the central axis of the body, further increasing the stress of the lumbar spine;

This kind of cumulative injury can make the intervertebral disc aging, degeneration and protrusion, the intervertebral space narrowing, and the lumbar spine shortening after compression. In severe cases, nerve compression leads to numbness and discomfort of lower limbs.

2. Carrying a big fashion bag

Many women who pursue fashion like to carry fashion bags on one shoulder. For a big bag with a shoulder load of 1 kg, the muscles of the other shoulder may have to bear 3~4 kg to maintain the balance of the body. This force will oppress the lumbar spine, which will lead to lumbar lesions over time.

Standing in high heels for a long time

High-heeled shoes are an essential tool for white-collar workers, while some women tend to trample their feet "hate the sky high" in order to lengthen their bodies and highlight the perfect posture of protruding forward and backward, while their chests will arch backwards in order to balance the height of heels and maintain their center of gravity;

The pelvis leans forward and the lumbar spine protrudes forward, which changes the original S-shaped curvature of the spine, while the weight of the upper body is concentrated on the posterior joint of the lumbar spine, which is easy to cause waist pain and even form bone spurs.

How to improve the sedentary problem at work

1, often take a walk.

In order to ensure that you won't sit for too long, it is recommended to take a short rest, about 20 to 30 minutes at a time. Better get up and walk. Even when sitting, you can bend over, lift your shoulders or take a deep breath to reduce muscle tension and help yourself adapt to and restore your working posture.

Don't kick your feet.

Kicking your foot is often an unconscious act. Although it can relax the muscles, it will limit the blood flow in the other leg, and the weight and center of gravity of the pelvis will also be distributed to the other leg, causing the spine to bend.

Experts encourage people to cross their ankles instead of knees, which is very helpful for body regulation and blood flow.

3. the posture of the arm.

An angle of 90 degrees or more is the ideal bending state of the elbow, and the effect can be achieved by hugging both sides of the arm. Chronic compression of the wrist nerve will lead to carpal tunnel syndrome, which will lead to tingling and pain in the hand. Therefore, it is suggested that people who often use the keyboard can adjust the armrest of the chair to help improve discomfort.

How do office workers exercise three or four latest and hottest fitness exercises?

10 office worker's diet killer

Eight minutes before dawn.

The physical function of middle-aged people begins to decline, so it is very important to strengthen self-care every day. If you don't have enough time, you can make full use of the time before getting up in the morning to exercise.

Chewing your teeth and rolling your tongue for one minute can make your teeth and gums promote blood circulation and strengthen your teeth; Curling the tongue can make the tongue move freely and increase sensitivity.

Comb your hair with your fingers for one minute, and comb it with your hands and fingers from forehead to back of your head in turn to enhance blood circulation in your head. It can prevent cerebrovascular diseases and make hair black and bright.

Repeated contraction of abdomen and anus for one minute can enhance the contractility of anal sphincter, promote blood circulation and prevent hemorrhoids.

Stretch and bend your limbs for one minute. Through stretching and stretching, blood can quickly return to the whole body, provide enough oxygen and blood for the heart and brain system, and enhance the flexibility of limbs and joints.

Gently massage the helix for one minute, and gently massage the left and right helix with your fingers until you get hot. Doing so can dredge meridians, especially for tinnitus, dizziness and forgetfulness.

Turn your eyes for a minute, and your eyes can turn clockwise and counterclockwise, which can refresh your mind and make people shine.

Rubbing your nose with your thumb for one minute can prevent nasal congestion and runny nose caused by catching cold in the morning and prevent colds.

Pedal the soles of your feet for one minute, and alternately pedal the soles of your feet with your heels to make them feel warm. Pedaling the soles of the feet has the functions of activating the meridians, strengthening the spleen and stomach and calming the nerves.

Replenish energy for 5 minutes.

Sitting at a desk or working on a computer for a long time often leads to dizziness, backache, which is a signal that the body needs to relax. At this time, it is best to put down your work and do the following set of gymnastics, which only takes 5 minutes to help you stretch and replenish your strength.

The whole body stretches upright, legs are slightly wider than shoulders, and hands and fingers are crossed. First palm down, straighten your arms, palm down; Then raise your arms above your head, palms up, arms up.

The upper arm stretches both arms upward, palms facing each other, and then bends around the elbow. First, hold your left elbow with your right palm and stretch it to the right; Then change the palm of your left hand to hold your right elbow and stretch it to the left.

Put your right hand on your hips, stretch your left hand upward, then bend your body to the right and change sides.

Spread your chest and shoulders, separate your legs, tilt your upper body horizontally, lift your arms back to the top of your back, cross your fingers, palm down, and stretch back hard.

Spread your legs apart, tilt your upper body horizontally, hold your right waist with your left hand from behind, press your right hand down along your left leg, and then change sides.

Shape for 4 minutes before going to bed

If you are a woman who pays attention to figure, I will teach you two shaping exercises before going to bed.

Lie flat with thin legs, hold your knees in the air with your legs at 45 degrees, bend your left leg to the maximum, kick your right leg upward as much as possible, and keep your instep hooked; Then the right leg is lowered and bent to the maximum, and the left leg tries to kick up. Repeat the action just now.

Practice for at least 3 minutes every night. The main point of action is that the legs are always clamped, which is conducive to stretching the muscle lines inside the thighs; Tightening the instep is beneficial to stretch the muscle lines of the calf.

Lie flat with thin waist, knees bent, feet on the ground, upper body and right leg lifted at the same time, left elbow touching right knee, eyes looking at right knee; Return to the starting position; Then lift the upper body and left leg at the same time, touch the left knee with your right elbow, and look at the left knee. Alternate sides, stick to 1 min, or do what you can. This group of movements has a good waist-thinning effect and can enhance the strength of the waist.