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Forget making excuses for shirking exercise. Even busy moms can squeeze in time to perform these easy office workouts. Do them when sitting or standing to prevent stiffness, strain and pain that’s all too common among working professionals. All you need is a few minutes each day.
With more moms taking on the role of homemaker and working professional, there’s little time to focus on the self. Simple things like workouts that were once easy to do become next to impossible. However, this shouldn’t be an excuse to shirk exercising. Your health is important not just to you but to your family too, so take the time to perform office exercises as much as you can. Here are a few things you can try to get yourself on the road to fitness.
1. Stretching to relieve back pain
There are few things as bad for your back as sitting on a chair for prolonged periods. If you have a desk job, chances are you’ve already developed a kink in your back. What you can do to relieve stiffness and pain is to stand up every 30 minutes. Place your palms flat against the small of your back and gently bend backwards. Follow up by slowly twisting your torso from side to side.
2. Leg extensions
Use the chair to your advantage and give your thighs a workout. Sit straight and hold the sides of the chair for support. Stretch one leg out straight in front of you and hold it for five seconds. Lower it and do the same with the other leg. Repeat as many times as possible.
3. Relieving eye strain
Staring at a computer for prolonged periods can cause strain that can affect your performance at work. You need to take short breaks regularly. Every 20 minutes or half an hour, stare at an object 20 feet away for about 30 seconds. Blink while doing it to prevent your eyes from drying.
4. Toning Your Arms
Carry a set of dumbbells and leave it at the office. Use it to perform arm exercises while sitting down. Do 20 reps each of bicep and tricep curls every day. In addition to this, do remember to stretch your hands in front of you and rotate your wrists every 30 minutes or so. This can help reduce the risk of developing carpal tunnel syndrome.
5. Get up and Walk
It could be a trip to the bathroom or the copy room—the more you get up and walk around, the better your neck, back, and legs will thank you. It’s easy to find sitting down comfortable and when you’re busy with work, you may not always remember to take breaks. A great way to establish a routine is to set reminders on your phone or your computer.
There’s no excuse for not working out even if it’s just for a few minutes at a time. Don’t fall victim to a sedentary lifestyle, but celebrate good health with simple desk exercises you can perform just about anywhere.