Tips For Moving Around At Work

Often our working hours prevent us from leading a healthier life, but we can always take advantage of the few opportunities we have to move
Surely sitting for many hours at work can be very annoying, but it is also harmful and so you should try to move around. We’ll give you tips on how to do this next.
Lately several researches have linked cardiovascular problems to being seated many hours a day . The data indicate that the sedentary lifestyle can decrease seven years of the expectation of living with quality of life.
So, as many of us do not have much time to devote to sports, one solution is to move more in working hours to improve health . So here’s some advice on how to get around on the job.

Extension of legs

To begin with, this exercise consists of lifting and stretching your legs in the air , alternately or simultaneously. This option is a good idea to move around at work if you stay all day in a chair without being able to stand up.
In addition, you will strengthen the quadriceps , as it is a specific exercise for him.

Isometric survey

This exercise, like the previous one, can be done with both legs alternately or simultaneously and while you are bored in your work chair. It involves pushing your heels against the legs of the chair while keeping your legs bent.
Although it may seem that this exercise is just for passing time, with it you will exercise the hamstrings, being a specific exercise for them.

Adduction of legs

To perform this exercise, you need to have a book or some flat object that can be easily held with your legs. It consists of holding it with the inner side of the legs and pressing inwards. With this exercise you will be able to strengthen the adductors.

Abduction of legs

Again we can perform this exercise with both legs simultaneously or alternating them to specifically exercise the abductors and glutes. In addition, we can help with our hands to exert a resistance by pushing the knees out.
Foot Extensions
Another exercise you can perform to move around at work, either alternately or simultaneously, is the foot extensions.
This is because this exercise consists of lifting your heels so that your feet are resting on your toes. So, we’re going to exercise the calf; especially the solos and, to a lesser extent, the twins.
Foot press-ups with a stretched leg
To do this exercise we should stand with the leg stretched and lift the back of the foot so that you try to bring the fingers and the cinnamon closer.
For this, it is recommended to perform three sets of 20 repetitions each of these exercises to move around in the work, in order to maintain a greater motor activity in the involved muscles.

Buttock exercise

No doubt this part of the body is one of those that suffers the most when we sit for so many hours. We can harden our buttocks by contracting them while we sit, without lifting and keeping our backs straight.

Abdominals

This is a complementary exercise to the previous one, since we can strengthen the abdominals while we are sitting in the chair at the same time that we contract the glutes.
Thus, the contraction of the abdomen will help us to strengthen them, in addition to making contractions of the buttocks stronger. We should keep the stomach contracted for a few seconds to get good results.

More tips for moving around at work

In addition to the previous tips to move around and strengthen some muscles, we will give other tips to move without having to force yourself with muscles:

• Stand in meetings.
• Stand while answering a call.
• Have lunch away from the office.
• Did not use the elevator to climb the floors.
• Rest from the computer every 30 minutes and stand up for a few seconds.
• Go walking up to a colleague’s desk or room instead of using the cell phone or email.
• In short, these tips are very simple and very useful, since several surveys have shown that standing up burns more than 50 calories per hour compared to when we are sitting.