10 quick desk exercises

With an average working day of eight to nine hours, women have very little free time left to go to the gym.

The best way is to take advantage of the time, turn the office into a personal gym without causing any attention or disturbance to those around.

Trainer Lucy WyndhamRead, London (UK) posted a video on social media Youtube, to share with 75,000 followers about exercise methods that anyone can do every day, without leaving the office for a second.

1. Beware of cold ice water

Posture is one of the biggest problems caused by sitting for long hours at a desk, as people tend to hunch over while typing. One way to quickly transform your posture from hunched to powerful is to apply the “ice water” method.

Doctors advise office workers to spend time exercising or moving regularly. Most office workers suffer from cervical spondylosis (photo: KT)

On a sticky note, write the word “ice” in red pen and stick it on the corner of your computer screen. Every time you look at this line, imagine someone touching your back with ice. Your reflexes will immediately pull your shoulders back, lift your chest, and straighten your back, forming a perfect working posture.

2. The 40-minute rule

Get up from your desk every 40 minutes. When we sit still for longer periods of time, our metabolism slows down, affecting our ability to regulate blood sugar, blood pressure, and the breakdown of fat. So get up, move around, maybe go to the bathroom to reapply lipstick, get a drink of water, or go talk to a co-worker.

3. Food storage

The rush of family matters in the morning makes it easy for many people to skip breakfast. If you skip breakfast, around 10am your body will feel hungry and want to eat some biscuits or snacks, forgetting about the excess energy or the upcoming lunch.

You can prevent this by having a healthy and filling breakfast, such as overnight oatmeal, which is convenient to take to work, eat on the go or when you are already at the office. Additionally, you can keep some healthy snacks in the office such as nuts (peanuts, roasted soybeans, cashews, almonds…), dried fruits or diet cookies.

4. Thigh muscle training

Simple leg exercises are the perfect exercise for office workers. Not only do they tone your thighs and calves, they also help your body burn calories while you sit at your desk.

There are three easy leg exercises you can do: straight leg extensions, knee bends, and thigh lifts while extending your leg. Do each exercise with one leg for 20 seconds, then switch legs and repeat.

5. Stand up straight often

Women should simply stand up straight on both legs whenever possible, instead of sitting still. Even when you are attending a meeting, pushing your chair back and standing up straight to present your ideas will help your muscles work more, at the same time creating a confident, flexible demeanor.

6. "March" for two minutes

You can do a quick workout in a few minutes while you’re at work without your coworkers noticing. To start, simply sit comfortably, place your hands on the armrests of your chair, keep your feet shoulder-width apart and relax your hips, and slowly move your feet up and down (quietly, like you’re marching) for two minutes.

7. Abdominal exercises

Sit in a chair, lean back slightly, pull your belly button in toward your spine, then use your abdominal muscles to lift both legs off the floor, a few inches. Hold for 10 seconds then lower back down. Do 10-20 reps.

8. Chest exercises

This chest exercise is easy to disguise, making it look like you’re reading an email. Place your forearms flat on the table, then press your palms together.

You need to press your two palms together as hard as possible and hold for 10 seconds (this movement helps tighten the Coopers ligament, the ligament that helps support the chest area in women). Then relax and repeat 10 times./.

According to VOV