5 Exercises You Can Do At Work

Desk or on-the-go routines to keep your energy up and reduce tension during long shifts.

Incorporating short exercises into your workday can make a significant difference. Here are five easy exercises that require minimal space and no special equipment:

Seated leg extensions:

How to: While seated, straighten one leg and hold for a few seconds, then lower it back down. Repeat with the other leg.

Benefits: Strengthens thigh muscles and improves circulation.

Shoulder rolls:

How to: Roll your shoulders forward in a circular motion for 10 seconds, then reverse the direction.

Benefits: Relieves tension and reduces shoulder stiffness.

Neck stretches:

How to: Gently tilt your head towards one shoulder, hold for 10 seconds, then switch sides.

Benefits: Alleviates neck strain and improves flexibility.

Desk push-ups:

How to: Place your hands on the edge of your desk, step back, and perform push-ups against the desk.

Benefits: Strengthens upper body muscles and promotes better posture.

Standing calf raises:

How to: While standing, raise your heels off the ground, hold for a few seconds, then lower them. Repeat several times.

Benefits: Improves circulation and strengthens calf muscles.

Additional health tips for workers

• Stay hydrated: Drinking water throughout the day helps maintain energy levels and supports overall health.

• Mindful eating: Instead of ikota or amagwinya, choose balanced meals rich in fruits, vegetables, lean proteins, and whole grains to sustain energy and concentration. 

• Take regular breaks: Short breaks can rejuvenate the mind and prevent burnout.

• Practice deep breathing: Incorporating deep breathing exercises can reduce stress and enhance focus.

  
  

By integrating these simple practices into daily routines, workers can significantly improve their physical and mental well-being, leading to a more productive and satisfying work experience.