Chiropractor Prices Pretoria: Do you lead a life of relative inactivity? One in which you spend your entire day cooped up behind a desk? There is an answer available here!
The winter season is now more than half finished. August, known for its gusty winds and cool temperatures, has barely begun. Working out, exercising, or getting some fresh air and shaking off the winter blues is a great way to stay warm and maintain your fitness level. Do you lead a life of relative inactivity? One in which you are chained to a desk for the entirety of the working day and you haven’t been able to find the time to go to the gym every day for an hour? There is an answer available here!
In today’s lesson, we are going to go through several exercises that you can perform while sitting at your desk at work. After you get started, you’ll find that you have more energy, a more optimistic outlook, and who knows, it might even motivate you to accomplish even more!
Have you ever heard yourself say something similar? “I spent the entire weekend watching Star Wars episodes back to back.” “Why does it take so long for this project to save?” I’ve moved the refrigerator to the opposite side of the kitchen so that I can at least get a little bit of a workout every day! I have zero things to do! ”
No Time for the Gym? Chiropractor Prices Pretoria
What do you think about this? “I’m sorry, but I just don’t have time to hit the gym.”
There is a lie in one of those two sets of assertions. Be honest. You must be familiar with the expression that refers to not having sufficient time to go to the gym, don’t you? If you are able to watch television for a total of four hours every day, then you most certainly have time to go to the gym.
The statistics are rather alarming. If you watch television for an average of four hours per night, then the total amount of time spent watching television over the course of a typical lifetime is equal to eleven years. 11 YEARS!
Is that something you’d like engraved on your gravestone?
‘Here lies Joe Blogs. He had spent the last 11 years merely watching television.
Do you have any idea how long it will take you to get the body that you want? Within a year, you might find yourself in an entirely new body. And a brand new beginning in life! And despite this, if you exercise for one hour each and every day, you will begin to see effects in one month’s time.
Long periods of time spent cooped up at a desk are detrimental to the health of the body, the heart, and the brain. Endorphins, the delightful chemicals that make you feel happy, are released when you exercise. Why should you have to wait till you go to the gym to get them? Today we will discuss 15 workouts that you can do while you are at work. Some of these can even be completed while you are sitting at your desk.
Start with these suggestions if you don’t work from home, your office layout prevents you from doing some of the exercises we’re going to propose, or you’re too ashamed to try them out.
- On your bike, Mike. Instead of driving yourself to work, consider taking a stroll or riding a bike if the weather is nice enough.
- Sit up. Check if the height of your desk and chair are appropriate for you from an ergonomic standpoint. Consider using an exercise ball instead of a traditional chair at your desk job.
- Get on your feet. You might want to think about getting a standing desk so that you can alternate between standing and sitting during the day.
- Make an effort to stretch. Maintain a set of exercise equipment at your place of employment so that you can work out during your lunch hour. A few light dumbbells, a yoga mat for stretches, a resistance band like a TheraBand, and similar items are all great additions to your workout arsenal.
- Take breaks. Instead of engaging in idle chatter around the water cooler, why not go for a stroll? Perhaps you could invite one of your coworkers to accompany you so that they can keep you accountable. Make sure you still go for walks even on the days when they are unable to join you.
- You should use the stairs. Instead of taking the elevator, use the steps. Take an additional flight once a month in order to improve your fitness level.
- Walk and chat. If you are going to use your mobile phone, don’t recline back in your chair; rather, stand up, and if at all feasible, walk while you are talking on the phone.
Don’t just sit there doing nothing; instead, get up and do something active!
There are eight exercises that you can perform while seated at your workstation.
Although it may not always be able to conduct wall squats at work, you can still workout while seated in the chair that is provided for you at your desk. You can perform these exercises whenever it is convenient for you throughout the day. Make sure that throughout each of them you are maintaining a decent posture by sitting up straight in your chair.
- Oblique twists. (Muscles worked: Obliques) If your chair can swivel, grab the edge of your desk so you don’t lose your balance. Hold on tight as you swivel as far as possible to the right and then to the left, but don’t let go of the grip! AVOID USING MOMENTUM AND FOCUS ON USING YOUR CORE INSTEAD. Perform 10 reps of this exercise. If your chair does not swivel, instead of hanging on to your desk, bend your arms up in front of you and, starting from your core, turn your body to the right and left. If your chair does not swivel, you can also turn your body by moving your core to the right and left.
- Bicycles with seats for riders. Put your feet on the floor in a flat position (this will train your obliques and abdominals). Place your hands in the back of your head. After that, elevate one leg while simultaneously rotating the opposing elbow toward it. Do 10 repeats and then swap sides.
- Leg Lifts. (Muscles worked include the abdominals, the quadriceps, and the hip flexors) Lie on your back and lift one leg until your hamstring is off the seat. After holding this position for at least 20 seconds, switch sides and do it again.
- Knee to Chest Position While Seated Holding on to the chair’s seat engages the abdominal muscles. Do this exercise for support. Stand with both of your legs extended in front of you in a straight line parallel to the ground. Bring your knees up to your chest and pull them in toward you. It should be done ten times. This is a really good exercise for your core. It’s possible that you’ll need to begin with two repetitions and work your way up to ten.
- Glut Squeezers. (Muscles worked: Glutes) Contract (squeeze) your glutes as tightly as you can for 10 to 30 seconds, and then release the tension. Perform 10 reps of this exercise. You can even perform this exercise while waiting in line, cleaning the dishes, or brushing your teeth. All you have to do is stand or sit in a stationary position.
- Leg Extensions Done While Seated While keeping your feet planted firmly on the ground, lift one leg such that it is perpendicular to the ground and extends in front of you in a straight line. (This exercise targets the quadriceps.) Concentrate on squeezing (contracting) the muscle that is located on the front of your upper thigh. Keep your leg in that position for a brief moment before bringing your foot back down to the ground. Perform 10 repetitions on each sides.
- Windshield Wipers That Are Seat-Mounted. (Muscles worked: Obliques and Abdominals) Grip the seat for balance and extend your legs straight out in front of you, keeping them off the floor. This exercise targets the oblique and abdominal muscles. Maintaining the position of your legs together, swing them in a controlled manner as far to the right as you can. After that, rotate them to the left. Perform 20 reps of this exercise.
- Perform Flutter Kicks while seated. (Muscles worked: Obliques and Abdominals) While standing with your legs spread out in front of you, lift one foot approximately 15 centimeters off the ground and keep it in that position for a few seconds. Hold the position. Raise the opposite foot off the ground as you lower the first one back down. Perform 10 reps of this exercise.
Joint Health Chiropractic – Chiropractor in Pretoria
- 501 Jochemus St, Erasmuskloof, Pretoria, 0048
- Monday – Friday: 8am-5pm, Saturday: 8am-12pm