The office is just for work. You might have heard this sentence quite often. But it does not mean you can’t stay fit and exercise in the office. In fact, exercising in the office will give you a short break from your hectic routine. It will make your mind fresh, and you can begin working again with new energy.
In this article, we will tell you 3 office exercises and what basic equipment you need for them. These exercises are simple and easy while the equipment does not demand too much space. Every employer must learn these office exercises, and every workplace must be equipped with the equipment.
Office Exercises Every Employee Must Know
1. Triceps Dips
For triceps dips, you must have a stationary chair. Just simply scoot to the chair’s front and keep your hands forward. Then, make your palm flat and place it on the chair. Afterward, bend elbows straight back, lower yourself down about several inches, and keep your back close to the chair. Set the target of around 20 dips. We recommend you pair it with a massage stick roller.
2. Arm Pulses
Arm pulses is another office exercise workout every employee must learn and price during work breaks. Through this exercise, you can stretch out your shoulders. For this, just stand up, move your arms backward, make sure your palms face behind. Then, keep pulsing the arms backward for like 20 seconds. During the exercise, keep your arms straight and long. You can also use resistance band bars to improve the exercise.
3. Arm Circles
Arm circles are the same as the circle back. For this exercise, just stand up and keep your shoulders wide apart. Extend your arms straight out to the side equal to your shoulders’ height. Then, move your arms in a backward circle. Do it around 20 times in one direction and then change the direction. Doing this exercise with a set of dumbbells will make it better.
Few Office Exercise Equipment
1. Mini Exercise Ball
It is one of the highly flexible tools for office exercise. You can use it for a wide range of exercises, including core strength, back rehabilitation, balance, etc. People use it for yoga and pilates too.
2. Stretch Bands
Stretch bands are great office and home gym equipment for resistance exercises. Along with normal strength exercises, doctors also recommend using them for injury recovery.
3. Hand Weights
Small hand weights can be used for a wide range of office exercises. You can also take them during walks and keep them on your desk to exercise during breaks.
4. Balance Ball Chair
If you want to reduce your back problems and improve your core strength, the balance ball chair is a must. It will align your spine, relieve back pain, and make your core healthier.
Along with these office exercises and equipment, there are also some more. If you have a bigger space, you can also get an indoor cycling bike or a treadmill, etc. So, don’t waste your breaks and use them for something healthy.