As a general rule, you should try to make your office exercises as efficient as possible. That means that you use less energy than in the gym but end up with better health outcomes.
At the same time you can maintain a professional lifestyle while completing these simple routines. From a social perspective, the exercises that we are about to describe are ergonomically efficient in as much as they do not interfere with the personal space of your colleagues within the office.
Office Exercise Machines
There are several exercise machines for the office you can choose from. One such machine is a pedal bike for under the desk. Some of them are great for the arms too. Great for a lower body cardio workout or to just get the blood moving after being in your office chair for so long.
Almost without effort you can begin to fit exercise into your office routine. Stay positively motivated and alert. When choosing a pedal for under your desk make sure they have good grips on the feet. Look closely because some of them don’t have this feature.
Calf and ankle stretches: This is the kind of routine that will enable you to recover from lethargy. You begin by holding one foot off the floor while keeping the leg straight. Try to flex your ankle while at the same time keeping your toes right up. The ankle should then be extended while holding the toes down.
Ten repetitions are required and then you can move to the other leg. You can also try to draw a circle with your toes so that you are moving from clockwise to anti-clockwise motions. At the advanced level you can twist while supporting your body weight as seen in the picture.
Office calisthenics: While you are doing some photocopying you may take the chance to engage in useful exercises. The routines are effective for strengthening muscle and achieving a good tone. Hold onto the machine for balance and support.
Try to lift one leg to the back or side but ensuring that it remains straight. You can then slowly lower it and change sides. When you are still in the same position bend your right knee and swing the leg forward as well as backwards. Hold it for thirty seconds. The motion can be repeated on the left leg.
Glute kicks: It is possible to combine this routine with calf raises in order to stretch the hamstrings. First of all you need to stand on one leg and then kick using the strength of your buttock muscles until you reach the heel of the alternative leg. Each leg should get 10 repetitions. The next step is to raise your heels off the floor and then lower slowly. This should be repeated ten times. This routine can be done while raised in a stance that is parallel to the floor as seen in the illustration below.
Dynamic exercises under the desk: This is a secret routine that you can do at any time. It enables you to add strength to your abs as well as reducing fatigue in the leg muscles. In the beginning you need to place your feet flat on the floor. You can then sit tall on your desk.
The abdominal muscles should be held tight. One leg is extended until it is level with your hip. You can then hold the position for ten seconds. The leg is then be lowered slowly. 15 repetitions are required before you change the legs.
Chair squats: You will be able to strengthen your body using this routine. First of all you stand tall while keeping the back straight. The body should then be lowered until it is just an inch off the chair without actually sitting down. Hold that position for about 10 seconds before lifting the body up to the standing position.
The leg toner: In this routine you need to keep your legs straight and then cross one on top of the other. They are then be raised off the floor. The top leg is pressed down while the bottom leg provides resistance. This can be done until you feel that the muscles are tired. The legs can then be swapped so that the benefits can be applied across the board.
The best way to get benefits from these exercises is to repeat them over and over again. You can do them throughout the day even as you continue with your office tasks. Over time you will realize that you feel healthier and fitter.