Training at the office and home
It is autumn, soon winter, and most people are back to their "regular" routine with work, school, leisure activities, social life, and exercise. For many, the last one can be difficult to find time for as often as they would like due to busyness or other things getting in the way. Therefore, it can be a good idea to combine work and home life with exercise – so that you get a bit of movement every day, if you don’t have the time to dedicate to it otherwise, which is incredibly important for good health.
During long days of sedentary work, this can affect posture, and to counter this, we have gathered some simple exercises to counter poor posture.
- Why exercise at the office
- Tips for exercising at the office
- Why exercise at home
- Tips for exercising at home
- Advice from a physiotherapist
Important to get a bit of movement every day
It is incredibly important to move a little every day. It is recommended to get a minimum of 30 minutes of activity every day – and just half an hour is essentially a quite manageable period of time, which should be possible to fit in. The minimum of 30 minutes can easily be achieved during the day at the office (when you are not busy with work tasks and meetings) or at home. Here, we have created a guide for exercising at the office and at home with simple tips and exercises that can be done without necessarily having much equipment.
Why exercise at the office?
At the office, you often sit very still. It can be varying workdays, either they feel heavy or light, there can be a lot or little to do, and it may be that you don't have time to think about anything other than what you are doing at work. For health reasons, however, it is not good to constantly sit still and not get exercise while being burdened with work tasks. Therefore, it is important to incorporate some form of exercise into the office.
Additionally, you can get injuries or pain in muscles and joints from sitting too still. Therefore, one should get exercise at the office, and it's easy to make it happen. We have created a guide on what kind of training you can do to prevent injuries – take a look here.
It may be a good idea to invest in a good pair of running shoes with good shock absorption if you want to avoid injuries in muscles and joints from too much time at office. A good pair of running shoes for women that provide great support are Endorphin RX1 running shoes:
Tips for exercising at the office
First, it is important to "prepare" the body for exercise; this can be done by for example stretching and bending a bit. If you have some weights lying around the office, that’s optimal, but it is not expected that you should carry a lot of workout equipment into your workplace. With weights, you can easily do a bit of strength training while sitting in your office chair or when standing up. If you don't have weights or dumbbells available, you can use heavier books or office supplies that provide weight. Here you can do different exercises, either you can walk around with the weights, or you can do some lifts or squats. We have created a guide for various strength exercises: The best strength exercises for the whole body.