How should people who sit for long periods of time exercise in the office?

In the modern fast-paced work and life, sitting for long periods of time seems to be an unavoidable state for many office workers. Sitting at the desk for a long time not only makes the body feel tired, but also causes various health problems. Don't worry, the following office exercises are simple and easy to learn. They can easily awaken your body's vitality during your busy work and effectively prevent the health risks caused by sitting for long periods of time.

1. Relax your neck and say goodbye to "stiff neck"

Looking down at the computer screen for a long time puts great pressure on the neck muscles, which can easily become stiff and sore. In between work, you may want to do some simple neck exercises.

1. Lateral flexion of the neck: Sit up straight and use your right hand to gently pull the top of your head to the right, feeling the stretch of the left neck muscles, hold for 15-30 seconds, and repeat on the left side. This action can effectively relax the muscles on both sides of the neck.

2. Neck circle: Slowly turn your head clockwise to make a complete circle of your neck, then repeat counterclockwise. Be careful to do it gently and slowly to avoid spraining your neck. Do 5 to 8 times per set.

2. Shoulder stretch to get rid of "tight shoulders"

The shoulder is another area where sedentary people are prone to problems. If you maintain the same posture for a long time, your shoulder muscles will become tense, and diseases such as frozen shoulder may follow. Try these shoulder exercises.

1. Shrug and lift shoulders: Shrug your shoulders upwards, as close to your ears as possible, hold for 2-3 seconds, then slowly lower them, repeat 10-15 times. This action can exercise the trapezius muscles and relieve shoulder fatigue.

2. Pull hands behind your back: Cross your hands behind your back, hold your left wrist with your right hand, pull your left hand upwards, feel the stretch on the right shoulder, hold for 15-30 seconds and then switch to the other side. This action can effectively stretch the muscles on the front and back of the shoulder.

3. Twist your waist and say goodbye to "sore waist"

Sitting for a long time will increase the pressure on the waist, which can easily cause back pain. Simple waist exercises can help you reduce the burden on your waist.

1. Sitting waist rotation: Sit on a chair, spread your legs shoulder-width apart, put your hands on your thighs, slowly turn your upper body to the right, look to the right and back, hold for 15-30 seconds and then switch to the left. This action can exercise the waist muscles and increase the flexibility of the waist.

2. Standing waist twist: Stand with your feet shoulder-width apart, hands on your hips, and slowly twist your waist left and right, with the amplitude as large as possible. Do 10 - 15 times in each set.

4. Leg exercises to eliminate "heavy legs"

Sitting for a long time will cause poor blood circulation in the legs, which can easily lead to leg swelling, numbness and other problems. Proper leg exercises can promote blood circulation and make your legs feel relaxed.

1. Tiptoe: Sit on a chair, lift your heels, and try to support your body with your toes. Hold for 2-3 seconds and then put them down. Repeat 15-20 times. This action can exercise the calf muscles and promote blood circulation in the legs.

2. Leg lift exercise: Sit on a chair, stretch your legs, slowly lift one leg parallel to the ground, hold for 5-8 seconds, then put it down and repeat with the other leg. Do 10-15 times per set.

5. Stretch your whole body to awaken your vitality

In addition to exercises targeting various parts of the body, full-body stretching is also very important, which can help you quickly restore your energy and improve your work efficiency.

1. Stretch: Sit on a chair, stretch your arms upwards, stretch your body as far as possible, take a deep breath, feel the stretch of your body, hold for 5-8 seconds and then relax. This action can stretch the muscles of the whole body and promote blood circulation.

2. Jumping on the spot: Find an open space and do some simple jumping on the spot for 1-2 minutes each time. After jumping, you can walk around and relax. This action can increase your heart rate and enhance your cardiopulmonary function.

For those who sit for long periods of time, don't let work constrain your body. Use these office exercises to get moving during work breaks! Keep exercising, not only can you have a healthy body, but also improve your work efficiency, so that you can face the challenges of life in a better state. Let's say goodbye to the health problems caused by sitting for long periods of time and embrace a vibrant work life!