Most people are aware that lack of exercise and poor posture often leads to a broad range of bodily ailments. In 2012, a medical magazine specified that professionals with deskbound jobs were two times likely to suffer from circulatory sicknesses than those with physical jobs. Furthermore, learning in the journal Science & Medicine in Exercise and Sports revealed that persons who sit in a better part of the day are 54% more likely to die from heart attacks. Even more disturbing, the people who partook in the research faced an equal amount of risk, regardless of their activity levels, weight and health status.
Team building in Singapore is focusing on providing in-office exercise to improve health. To counter the damaging effects of sitting for extended periods of work time, here is the exercise that one can do at their desk to improve circulation of blood, posture and chances of longevity and healthy life. See Griness Team Building Activities in Singapore.
1. Forward Bend
Forward bending injects fresh oxygen to brain tissues. This exercise performed at your desk produces space in the back fragment of the spinal disks that fit amid each spine vertebrae. You can commence your forward bending by first positioning all feet on the floor to appear wider apart than the hip-width. Next, you bend forward to keep your head and shoulders hang towards the floor. If you have lower back issues, or you are not flexible, you can try leaning forward while resting both arms on your knees.
2. Settled Backbone Rotation
A healing position used in Yoga. The seated backbone twist is essential for the discharging of tension that gathers in your back due to extended periods of sitting time. If sitting at the desk, you place both of your feet flat on the floor and extend your backbone from your head downwards to your tailbone. Once you have stabilized your backbone, you cross your right limb over your left one and inhale. While exhaling, you twist your body from the lower stomach towards the right crossed leg. You repeat the exercise on both sides to gain maximum benefit from the pose.
3. Stability Exercise Ball
There are many benefits of replacing your chair with an exercise ball that have been supported by corporations and physicians alike. According to the New York Times magazine published in 2010, weight balancing on a stability ball enables you to balance your body that increases abdominal muscles and improve body posture. Stability balls outdo chairs when it comes to the production of muscle activity and burning more energy.
4. Getting Up and Walking Around
It may seem basic by just standing up and receiving a phone call or taking a walk around your office can inverse the ill effects of being immovable and inactive all day. Dr. Reynolds, who is the co-founder at Catalyst Health, affirms that it is necessary to get up and regularly move while in office. Research suggests that staying in the same position for over 20 minutes will make muscles begin to shorten.
5. Exercise for Hands and Wrists
Typing for extended periods of time makes you start feeling pain. Trying hand and wrist exercise ensures adequate blood flow to palms and fingers. This exercise can help reduce the risk or prevent Carpal Tunnel Syndrome.