AI is the newest invasion in our lives, comforting us so much that with technology, it has become impossible to imagine life without technology. With the introduction of AI, our dependency on technology has increased even more. We are now investing more time, or I would rather say, spending more time on the digitalization spectrum. Sitting in front of the screens is an unfolded requirement in every job description. Whether it is a teenager, homemaker, or whosoever, time spent on screens has elevated for everybody than what it was. Especially for people working in the corporate and IT sector, most of the time is spent sitting in front of screens. Their job roles necessitate long hours in front of screens, and beyond professional obligations, many also spend significant time on social media for entertainment. Office-friendly exercises should be introduced as these circumstances demand regular movement of the body to avoid stiffness and other health issues arising from the lack of body movements.
Here, we intend to bring some office-friendly exercises that can be performed during breaks or even while working:
- Seated Leg Raises:
Get seated straight on your chair with your feet flat on the floor. Extend one leg before you, hold it for a few seconds, and lower it back down without letting your foot touch the ground. Repeat the same on the other side. This office-friendly exercise strengthens your thigh muscles and engages your core.
- Wrist and Forearm Stretch:
To stretch your wrist and forearm, extend one arm in front of you with your palm facing down. Use the other hand to gently pull the fingers of the extended hand back toward your body, then switch sides. This excellent office-friendly exercise helps relieve tension in the wrists and forearms, typical for those who type or use a mouse for extended periods.
- Neck stretches:
Neck exercises are the most effortless workout. These are office-friendly exercises and very simple for any individual to perform. Sit straight, tilt your head to one side, and close your ear to your shoulder. Hold for a few seconds, then switch sides. This stretch reduces neck tension, which can help prevent headaches and upper back stiffness.
- Wall Sits:
Find a blank wall and lean your back against it to perform this office-friendly exercise. Slide down until your knees are at a 90-degree angle, and hold the position for as long as possible. Wall sits engage your quads, hamstrings, and core, helping to build lower-body endurance.
- Walking Lunges in the Hallway:
If you have a hallway or open space, perform walking lunges by stepping forward with one leg, lowering your back knee toward the floor, and alternating legs as you walk. Lunges are great for your legs and glutes and help increase circulation, especially after long periods of sitting.
To perform this office-friendly exercise, sit or stand with your arms at your sides. Slowly lift your shoulders toward your ears and hold for a few seconds before releasing. Shoulder shrugs relieve neck and upper back tension, ideal for spending hours typing or on the phone.
Conclusion:
A significant portion of our nation’s population is primarily involved in the corporate sector, and if they would take care of themselves, we’d develop a healthier generation. Prolonged sitting while working in the office in the long run can accelerate aging, giving birth to various health issues such as type 2 diabetes, heart problems, and even early death. These easy-to-perform office-friendly exercises can be a catalyst, but the major change can only be seen if we change our lifestyles and dietary habits.