Exercises in the office for posture, a set of exercises in the workplace, industrial gymnastics for office workers

5 simple office exercises that will make you more productive

August 19, 2021, 17:45 MSC

Ancestors could expend about 2 thousand calories in eight hours in the office!

What exercises can you do right at your workplace? How to maintain posture, working in the office?

Tells fitness trainer.

A sedentary lifestyle has become the norm for millions of Russians. We spend hours browsing social networks, watching soap operas night after night, going grocery shopping by car – but our bodies need physical activity.

fitness trainer

Shares a set of exercises for those who work in an office.

Human physiology hasn’t changed much since the days of mammoth hunting. But now we spend 6 to 10 hours every day working in an office. A sedentary lifestyle eats up more than 50% of our emotional resources. There is no strength left for sports and fitness.

Many people know the feeling when after a day of work you feel broken, although physically you did not do anything wrong. The reason is the lack of motor activity.

Spis treści

How the human lifestyle has changed in terms of calories:

The ancestor 30,000 years ago	Calories expended	Modern Russian	Calories expended
Hunting a fleeing animal	500 kcal	Buying food on the way to work	150 kcal
Fruit picking	250 kcal	Eating breakfast while sorting out emails	100 kcal
Fleeing from an attacking animal	500 kcal	Eating fruit while watching a video	100 kcal
Chasing a smaller and more accessible breakfast food	600 kcal	Attending a two-hour meeting	250 kcal
Transportation of prey to the cave	350 kcal	Walking to the store	200 kcal
Cutting meat and gathering wood for the fire	300 kcal	Talking on the phone	50 kcal
Cooking and eating breakfast	150 kcal	Heating dinner in the microwave	50 kcal

Try diversifying your workday with exercise. Keep yourself in shape right in the office. You’ll need 10-15 minutes and a support group of colleagues.

Torso twists with outstretched arms:

Sit with a straight back on a chair, stretch your arms out to the sides.
Smoothly turn the torso to the side with further acceleration.

Perform two approaches for 60 seconds. Rest between approaches – one minute. With this exercise we affect the muscles of the back and abs.

Torso tilts at the wall:

Cross your legs. With one hand rest against the wall, raise the other arm up.
With one hand push yourself away from the wall, and with the other hand powerfully reach upward, bending in the spine to the side.

Perform two approaches of 10 times for each side. Rest between approaches – one minute. With this exercise we strengthen the bark muscles and stretch the back muscles.

Kitty at the wall:

Bend the body at the wall and rest your hands on it.
As you inhale, gently arch your back in the lower back and lower your body to parallel with the floor.
As you exhale, straighten the body to the starting position.