Exercise movements between working hours

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Busy life makes you find it difficult to maintain daily exercise. However, you can completely combine to practice simple exercise movements between working hours. Exercising between hours not only helps in physical training, but also helps you feel refreshed and work better, preventing diseases caused by sitting a lot or being sedentary.

1. Some strength training moves

Scientists advise us that we should exercise for 30 minutes a day and last at least 5 days a week. However, if you don't have enough time to implement the above advice, short 10-minute workouts at the office can also provide you with surprising benefits. A 60-second aerobic exercise at the office also has a significant effect on regulating heart rate, when the heart transitions from a resting state to a "pumping" state, helping to increase longevity, improve heart health. effectively reduce the risk of cardiovascular disease.
Movement 1: Sit in a chair and move your legs like you are doing a 60-second run in place while keeping your feet off the ground. If you're a beginner, start your workout with your feet on the ground. This will help you get used to and feel that running becomes easier and less strenuous. Movement 2: Simulate jumping rope. You can pretend to be jumping rope by jumping with both feet or jumping one at a time. Movement 3: Describe the spinning motion. Raise your arms and pretend to spin the yarn. Repeat several times, then switch sides. Walk around the room: If you can find an empty meeting room, you can walk around the room for a while. Climbing stairs: If you don't have a meeting room, you can practice climbing stairs and repeat many times. You will certainly quickly see the benefits of exercises and they help improve health significantly. SEE ALSO: Why is exercise good for the heart?

2. Some exercises to strengthen muscles

Some muscle-strengthening exercises that you can use are as follows:
Movement 1: Do a squat for one leg while you are waiting for a printer or when waiting for a web page to load for too long: please Stand on 1 foot while the other leg tries to bend back until it touches the buttocks. Movement 2: Use your hand to grab your chair, stand firmly with one foot and bring the other foot parallel to the ground. Hold that position for 2 seconds and then lower. Perform 15 repetitions. Then switch legs. Movement 3: If you want to strengthen your back and biceps, put your hands on the table, then tilt the chair back until your eyes look up at the ceiling. Then you slowly sit up. Do that move 15 times. Movement 4: Push up with the workbench. First, put your hands on the table, then step back and get into a push-up position while your hands are still on the table. Do push-ups with your workbench gently. This is a pretty good strength-building move. Repeat 15 times. MORE: Exercise: 7 benefits of regular physical activity

3. Stretching exercises

In addition to muscle strengthening exercises, you can do stretching exercises as follows:
Squeeze in a chair: Sit on an office chair, raise your hands to the sky. After 10 seconds, raise your right hand higher and bring both hands to the left, until the left hand is parallel to the ground. At this point, the presser head is tilted to the left until the left ear touches the left shoulder. Use your right hand to press your head down so that the head touches the shoulder and left arm better. Hold for 10 seconds, relax and switch sides. Repeat 15 times on each side. Try this yoga pose for stress relief: Sit facing forward, then turn your head to the left, while your torso twists to the right and hold for a few seconds. Repeat 15 times, switching sides for each rep. Flexibility: Sit up straight in a chair. Keep your back straight and relaxed. Then you put your feet on another chair and pull your body forward, combining with your hands to hug the tips of your toes. Try to force yourself down so that your torso is bent as close to your legs as possible. Repeat 15 times. Remember to use a stationary chair that is not able to move when performing this movement. MORE: How much physical activity do you need?

4. Invisible exercises

Women can do kegel exercises - pelvic floor and vaginal sphincter exercises. Try to squeeze these two muscles first, then relax your pelvic floor muscles (the muscles that control the flow of urine when you go to the bathroom). This exercise helps reduce urinary incontinence and strengthens vaginal muscles, improving sex drive.
In addition, you can do exercises to squeeze the buttocks and thighs: even if you are sitting on a chair, you can also do exercises to tighten the glutes and thighs. Tighten your glutes and thighs. Hold for 15 seconds then release. Repeat and repeat.

5. Be proactive at any time, anywhere

Exercise whenever possible. For example, standing is better than sitting, walking is better than standing. Take advantage of every opportunity at work to exercise. You can choose for yourself hobbies or habits that make you more active.
For example, if you like taking pictures, you can go for a walk in combination with taking pictures during your lunch break. Or buy a pedometer, which helps you track your steps every day. Ideally, you should walk 10,000 steps per day. You can set a goal for yourself starting at 2,000 then gradually increasing to 2,500, and gradually perfecting your goal. If you find a gym near your office, it would be a good idea to take advantage of 30 minutes - 1 hour workouts during your lunch break.
To improve resistance and improve health, it is very important to practice physical activities. You can take advantage of the above exercises right when working at the office, lunch break, break between hours.

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Reference source: webmd.com