Although the gym has significant benefits, you can still do effective exercise in your chair. The key to success is great technique and the ability to control your body. In this article we examine some of the options that are open to the busy office worker.
Exercises for the office chair
Kegel exercises: This is one of the ways in which you can prevent urinary incontinence especially as the years go by. It enables you to strengthen the pelvic floor muscles while at the same time you benefit from a very discreet form of exercise. Begin by contracting the pelvic floor muscles and then holding them in position for up to five seconds before relaxing. Do five repetitions and repeat the set three times a day.
The static exercises: You will be amazed at the kinds of benefits that can be achieved from exercise without going to the gym. Standing enables you to burn more calories than when you are sitting. It is said that fidgeting is also capable of burning up to 350 calories in a day. You can complement these exercises by tapping your feet or talking with your hands. Laughing and deep breathing will help you to control your stomach muscles as well as exercising the diaphragm.
A popular style of exercise is the isometric exercise that requires very little movement but still gives great results.
Resistance bands: This is one of the best methods for improving circulation without having to move from place to place. About two minutes are required in intervals. You should use the tool whenever you have a break so that it ceases to be a chore (but rather an integral aspect of your working day). These bands can be used for bicep curls even as you are seated.
The 2lb toning balls are particularly useful for wrist circles. Consequently your forearm will be kept active. This can be an important tool when fighting the inherent imbalances that can lead to the carpal tunnel syndrome.
Chair sits: This routine will give you a firm butt and help you when you are climbing. Begin by standing in front of a chair and then putting your feet farther than the shoulder width position. The knees are not supposed to pass the toes when you are doing this sort of exercise. Instead they have to be over the ankles. Ultimately you have to ensure that the back is straight. You should start lowering the body until you are nearly sitting on the chair (but not quite). The position should be held for up to 3 seconds before coming back. Ten sets are recommended but you can take rests in between if you feel that this appropriate.
The chair abdominals: If you are looking for your core chair exercises then this is the type of exercise which you should be selecting. You begin by sitting down tall in your chair. This routine is best performed with chairs that are firm without wheels. The shoulders are kept back. You should move to the edge of the chair and place the arms on the rests or just on the edge of the seating area. The knees should then be lifted while keeping the back straight. Go until the knees up to the chest level and then they can be brought back down. Some people make the exercise more challenging by never letting the feet touch the ground.
There are plenty of exercise potential within your working environment. Apart from the stretching and toning benefits, you may be able to burn some calories so that your “major” exercises are not too strenuous when you visit the gym. By working in a comprehensive pattern you may be able to target different muscle groups around the body.
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