Exercise at the workplace – that’s what will save us from apathy, and our body from ossification!

Office exercises can be done once a day – let’s say you allocate 15-20 minutes to it in your work schedule. It is better to do this at noon or before lunch (but not immediately after the exercises go to the dining room!)

You can go the other way – “insert” individual exercises into your work schedule. For example, sit at the computer – stretch your legs under the table. Others go out to smoke – and you go out and walk along the corridor or go up and down the stairs a couple of times. Everyone left the room – get up and do a few bends and squats.

Office Fitness Limitations:
– no intensive exercises – just a warm-up (you won’t get into the shower soon!)
– no sharp exercises and swings with a large amplitude (you are in business clothes).

But even such a limited warm-up will bring a lot of benefits.

Do not wear tight clothes and underwear that rubs. Choose shoes with a comfortable heel and block. Uncomfortable shoes compress blood vessels, disrupt normal blood supply, and deform the foot.

Gymnastics in the office – leg exercises
So, let’s start with the legs, with our long-suffering legs, which especially do not like standing and sitting work and the need to stay in one place for a long time without moving. Standing and sitting work have a bad effect on blood circulation and, as a result, on the condition of the legs. Varicose veins (especially in women) are often associated precisely with sedentary and standing work.

A simple exercise is good for the legs – walking. There was a minute – get up from the computer and walk along the corridor, you can quickly step.

If you have to stay in one place for a long time, try to periodically shift from foot to foot. Get rid of the bad habit of sitting cross-legged.

Try “on the sly”, sitting at the computer, to do the following exercises:

In a sitting position, “run” with your feet on the floor.
Tap your heels on the floor for a minute or two. The meaning of this exercise is that you “accelerate” the blood and lymph.
Train your toes – try to take small objects from the floor with them – socks and tights are not a hindrance to this.
Roll a cylindrical object, such as a thick pencil, with the sole of your foot.
“Like” in a sitting position on the outside of the foot, on the inside, on the heels and on the toes.
Make your feet a small massage – with light strokes, starting from the foot and arch of the foot, go up the calves to the knee, then a few circular movements above the knee and along the hips to the groin.
Do not abuse coffee – coffee dilates blood vessels. In offices, coffee, tea and sugar are most often freely available without restrictions. Use this freebie to a limited extent. Smoking slightly relieves stress and allows you to focus, and it is also a way of behind-the-scenes communication … But smoking also dilates blood vessels and impairs blood circulation, especially in the lower extremities. I do not urge you to quit smoking, I know how difficult it is (although I myself have never smoked), and the harm from smoking is somewhat exaggerated, but still, smoking should not be abused.

Charging in the office – exercises against the wall
Exercises against the wall – the beauty of your back! Posture is part of our image. Good posture, a straight back, straightened shoulders – this alone encourages others to look at us with respect.

But getting a good posture in the modern lifestyle is not so easy. We often work in a seated and leaning position. Moreover, we stay in this position for many hours a day and often without a break. Naturally, our body involuntarily “learns” this position of the back, and we, without noticing it, are already walking, hunched over. This hunchback has become so common that even developed and produced special correctors to correct posture. Now they are on sale in all health stores – there are back correctors for clothes, and vest belts.

We offer you a simple set of exercises in the office to straighten your back (instead of the spinal corrector or in addition to it), as well as to prevent stoop and maintain a straight back.

Find a comfortable unfurnished wall in your office – just not plastered or freshly painted – otherwise your back will be white. For the spinal complex, a piece of a free wall measuring two meters wide and 2 meters high is enough.

Lean firmly against the wall with your whole body, press your back, shoulders, arms, palms, buttocks, heels against the wall. Stay in this position for a minute and take 7 deep breaths (inhale through the nose, exhale through the mouth). Then without changing the position of the body (fix it – imagine that the wall is stuck to your back and you take it with you). With such a straightened back-wall, walk around the room (take steps in any direction, with any gait, but without changing back position) – the more, the better. I warn you right away: for those who have already hunched over, it will hurt a little at first. As a consolation, I can share a childhood memory. I was engaged in figure skating, and our coach, at the slightest attempt to stoop, hit his shoulder blades with his palm. It hurt, but my back is still straight.
Lean against the wall again (already loose) and, bending your knee, do 7 swings with each leg. This exercise is easy to perform in any shoes, even high heels.
Loosely lean against the wall and, bending your arm at the elbow, do 7 swings with each hand. This exercise is easy to perform in any clothing, even tight.
Now swing your right arm and left leg at the same time – 7 times. Then vice versa, swing with the left arm and right leg – also 7 times.
Cooldown: 7 deep breaths with the body tilted forward and “hanging” the arms below.
Exercising against the wall helps to maintain good posture, and, therefore, youth.