To feel good at work is not only important to spread the work out and eat right, but to devote time easy warm up.
This does not mean that you will have to sweat doing crunches, run for office and spend a lot of time. Just know a few exercises that will help you cheer up, writes rabota.ua.
1. Quick socks
Quickly knock the socks toes under the table.
2. The rise of the stairs
If you want to stay in shape, forget the elevators. Always take the stairs. For a more powerful load can from time to time to jump two steps at a time or deliberately to accelerate.
3. Running in place
Blast off literally a minute from work, stand up from the chair and go running on the spot, not leaving your workplace. Then you can immediately get down to business.
4. A “Walker” around the office
Another way to exercise – just walk around the office. For example, to go to colleagues with whom to discuss the issue, making it in person, not through messengers and email. Even a few minutes away from the computer will allow you to freshen up.
5. The rapid growth
Stand near the table, place your feet at shoulder width and go up on tiptoe. Hold at the top and then lower heels to the floor. Repeat this several times.
6. Training of arms
Sit on the edge of a chair, place your feet on a step or two in front of you and put your hands on the chair on either side of himself. Straighten your arms to raise the body over a chair and then bend your arms to 90 degrees, slowly lowering the body down. Hold for a few seconds and straighten the arms. Repeat a few times.
7. Office dumbbell
Take a bottle of water or any other heavy object such as a stapler. Lower the arm down, palm forward. Then bend your arm at the elbow, pulling the “dumbbell” to the chest. Straighten the elbow. Repeat several times with each hand.
Sit down, place feet on the floor. Then clasp your hands as if shaking hands with himself (the thumb of one hand will be above, and the other at the bottom). Then pull the hands. Hold this position for 10 seconds. Then relax. Repeat a few times.
Standing, lower your arms down rotate your palms back. Then bring the extended arms back and up, hold for a few minutes and drop. Repeat a few times.
Sitting on a chair, raise both shoulders as high as possible, hold for a few seconds, and then relax, lowering your shoulders.
Sit up straight, put your hands down along the body, palms “look” inside. Slightly stretched out, gently turn your hands so that the palm of your hand “looked” outwards in the opposite direction from the body side. Then turn to the original position to the palm of your hand “looked” inside. Hold your hands for 2-3 seconds in each position.
12. Perfect posture
It’s more passive than active exercise, but it will have a huge impact on how you will feel at the end of the day. Start with what the correct position adjust your chair height so your feet were on the floor, and you don’t have to stoop. Then throughout the day keep your back straight, constantly correcting your posture.