How office workers can exercise
1. Walking or cycling to get off work
If the company is close to where you live, such as walking or cycling for half an hour, it is recommended to walk or cycle to and from get off work, which can save some travel expenses and exercise your body. However, in case of special weather, such as heavy snow or heavy rain, it is safer to use public transportation.
2. Use somatosensory games to exercise at home
Now there are many somatosensory games that support many exercise methods, such as playing table tennis, tennis, bowling, etc. Do yoga, dance, you can choose your favorite sports to exercise yourself. But be careful not to affect the downstairs, because these exercises are more intense, and do not exercise for too long to avoid being affected the next day.
3. Go to the gym for exercise
For those who are qualified, you can choose to go to the gym regularly. In the gym, there are usually professional coaches to guide you, and you can arrange your own exercise courses according to the coach’s designation. Exercise your body step by step.
4. Regular activities at work
At work, don’t sit at the desk in the same way. For a period of time, such as getting up and moving within 1 hour, you can do health exercises to move your legs and feet to promote blood circulation in various parts of your body. Note that you should also exercise your eyes, you can do eye exercises, or look into the distance to relieve eye fatigue.
5. Regular exercise on weekends
Because I am usually busy at work, I may often work overtime. In this way, you can make good use of the weekend time, you can go hiking with the whole family, go to the park, and get in touch with nature. Friends who like sports can go to a ball game, such as playing football with good friends, or playing basketball and so on.
6. Regular physical examinations
It is important to exercise well and prevent well. Regular physical examinations are very important. If there are hidden dangers or potential problems in the body that need to be treated as soon as possible, do not delay.
Best exercise for office workers
1. Pilates
Pilates moves are slow, clear, easy to learn, and can be practiced by people of all ages. Stretching and lengthening training can help office workers exercise the muscles that have not been exercised for a long time, and can also effectively reduce the fat around the waist.
2. Swimming
Swimming can not only exercise the heart muscle, increase the blood output of the heart, but also strengthen the breathing function and increase the lung capacity . People who swim often can not only maintain a well-proportioned figure, but also have a white and smooth skin.
3. Hot yoga
Hot yoga has a good effect on eliminating and relieving physical fatigue, bone rigidity, muscle looseness, and fat accumulation. Help office workers improve the flexibility of the spine, and can effectively relieve migraine and cervical pain.
4. Step aerobics
The aerobics on the pedal is to do various movements and steps of aerobics on the pedal. This is a very fashionable fitness leisure exercise, targeting the lower body and buttocks. Step exercise is superior to general aerobics because of its better safety, especially suitable for office workers who want to improve the shape of lower limbs and buttocks.
5. Adult ballet
The biggest advantage of adult ballet is that it can change the posture. People who practice regularly will naturally bring the feeling of self-confidence and elegance in ballet to the body. In daily life, it can effectively improve the temperament. There are many shoulder and arm movements in the basic movements of ballet, which are especially suitable for office white-collar workers to relax the tense shoulders.
6. Indoor squash
Indoor squash is a fast-paced sport that allows participants to get a large amount of exercise in a short period of time . Often playing squash has a very good effect on people’s endurance, explosive power, cardiopulmonary function, tendon strength and other functions. At the same time, it can also greatly improve people’s physical coordination, reaction and judgment ability, psychological endurance and self-control.
Finger Fucking Say Goodbye to Mouse Hands
1. Finger Push-Ups
If doing push-ups with your fingertips is too much for you, try another simpler method: kneeling on the ground instead of the traditional standard push-up position. You can do a “push-up” exercise in this position with your fingers outstretched against a wall, simulating a push-up exercise by moving your entire body back and forth with the force of your fingers.
2. Finger Flick
Put your thumb together with the first finger you want to practice, and make a finger flick position . After a few exercises, you can switch to the other finger, and work your way up to the little finger in sequence, then go back to the beginning and do it all over again.
3. Grip the tennis ball
Hold a tennis ball in the palm of your hand and repeat with a firm grip. This exercise can also be performed without tennis, just try to clench your hands tightly into a fist, hold the fist firmly for a few seconds, then relax your hands and extend your fingers fully. While stretching, keep your fingers apart as much as you can.
Hold this stretch for a few seconds before repeating the fisting exercise, which will give your fingers a full stretch and relieve stiffness and discomfort.
How office workers arrange time to exercise
1. Make the most of time on the way home from get off work
During this time, we can achieve the purpose of exercise by using different means of transportation. Near the unit, you can walk to work, which is healthy and environmentally friendly. If the distance is a little farther, you can ride a bicycle, and you can also achieve the purpose of exercising. Farther away, you can take buses, subways, etc., so that even if you take a car, you can walk for a while, which can also increase your daily exercise. If you have to drive, it is recommended to take one day a week to use other travel methods that can increase the amount of exercise, so as to achieve the purpose of exercising your body.
2. Noon break
In fact, many people do not take advantage of the noon break. Many people use the noon time completely for entertainment, such as watching movies, TV shows, browsing the web, chatting and so on. But the only thing I don’t like is to stand up and exercise. In fact, why can’t we take a 10-minute walk in the middle of the day? Walk a hundred steps after dinner and live to ninety-nine. Taking a walk after lunch is very good for your health. If you really don’t want to go for a walk, take a nap. Sleep is a kind of recovery for the body.
3. Do some moderate exercise before going to bed at night
In fact, before going to bed, everyone always has ten minutes of free time. In fact, during this time, you can do some light exercise. For example, move your cervical and lumbar spine, and move your limbs appropriately. It is recommended not to run vigorously, otherwise it will affect sleep and it will not be worth the loss. Also, if you don’t work overtime at night, it is recommended not to sit and watch TV or surf the Internet. In fact, you should be able to stand up and do some moderate exercise.
4. Break time at work
Some people say that I am so busy during the day that I don’t even have time to drink water! In fact, do we really do this every day? no. Such times, only occasionally for a few days. In fact, during a day, we inevitably have a period of time when our work efficiency will be relatively low. In fact, many people spend it by using the Internet or in a daze. I suggest, why not stay in the corridor and move around a bit. This will not only not affect your work efficiency, but also exercise your body. Also, when you stand up to collect water, and when you go to the toilet, you can exercise your body appropriately.
5, Weekend or Holiday
It’s finally the weekend! Wow! The holidays are finally here! Some people started playing games and watching TV like crazy. In fact, on weekends or holidays, you can take some time out to exercise. Climb a mountain, play ball, etc. with family or friends. It not only increases the emotions, but also exercises the body. Also, during the holidays, don’t completely disrupt your routine, which is not good for your health, nor is it good for you to devote yourself to work after the holidays (with weekend or holiday syndrome). Pay attention to weekends or holidays, relax yourself, not indulge yourself.
6Perseverance
Of course, for office workers to exercise healthily, perseverance is important. Don’t fish for three days and dry the nets for two days. We stick to it as a good habit in our life. In fact, our bodies are like machines that need our maintenance. To exercise is to maintain our body, the machine. If a machine is only used without maintenance, it will fail sooner or later. In the same way our bodies are overused without exercise and problems can arise. Health, in turn, is a powerful guarantee for our access to money, status, career, love, marriage, and more. With health, we will have happiness!
