Top 5 office exercises to stay healthy

Do you have an office job? If so, chances are you spend most of your workday on an office chair. However, this can be dangerous because it can cause various health problems. Think joint problems, muscle problems, diabetes and heart disease. With busy deadlines, there is often little time to exercise or take a walk.

Fortunately, you can stay active at your workplace with some simple office exercises. Repeat these exercises 3 to 5 times a day to stay healthy and fit!

Exercise 1: seated twist

Sit upright in your office chair and place your right hand on the outside of your left knee. Slowly rotate your upper body to the left and inhale as you do so. Hold this position and your breath for 5 seconds. Then place your left hand on the outside of your right knee turn to other side while exhaling this time. This helps stretch and relax the spine and trunk muscles.

Exercise 2: Leg and ankle stretching exercises

While sitting on your office chair, stretch your legs straight out in front of you and move your toes up and down. Then rotate your ankles in circular motions, first clockwise and then counterclockwise. Next, bend your knees in and out several times. This helps improve blood circulation and activate the muscles in your legs and feet.

Exercise 3: Rounded back - hollow back

You can also perform this office exercise simply from your office chair. Sit up straight and extend your arms out to the sides for the starting position. Arch your back by bringing your arms forward and hold this position for 5 seconds. After this, hollow your back by extending your arms backwards.

Exercise 4: Desktop push-ups

Place your hands on the edge of your desk, slightly wider than shoulder width. Keeping your body in a straight line, bend your arms to lower yourself toward the desk. Then push yourself back up. This office exercise will help you strengthen your arm and chest muscles.

Exercise 5: Hip opener

Place your right foot on your left knee and try to relax your right leg and hip so that your knee falls a little further out. From that position, sit up straight and come forward a little bit. If all goes well, you will now feel a stretch in your right hip. Hold the position for 5 seconds. After this, do the same with your other hip.

Staying healthy at work?

It is important to be aware of the challenge of staying vital while working. On SkillsTown's online learning platform you will find a wide range of online training courses to work on your health and vitality. Think of trainings like 'Healthy at your desk', 'The balance between work & home' and 'Starting with running'. This way you can support yourself or your employees in staying fit.

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