Posted on November 12, 2007 in Women's Fitness
Employed women do not have much opportunity to go to gym. So they have to make the best use of the office hours to benefit from exercise.
Here are some tips that one can follow:
- It is better to walk to office if it is not very far. Switch from riding a bus to walking when you are near your office
- Clerical or intellectual work requires sitting for hrs so make it a point to stand at intervals
- Try standing desk, or find a high table or counter to work on. Eat lunch standing up
- Choose to walk to other desks instead of calling up. I choose to walk to my subordinate’s desk rather than calling up and giving her instructions on telephone
- Take a brisk walk or do some gentle stretching during lunch or when you take snacks. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears
- Store resistance bands or small hand weights or a jump rope in a drawer or cabinet
- There are a lot of people who like to go for a walk after lunch, so organize a lunchtime walking group
- Choose a hotel with fitness facilities — such as treadmills, weight machines or a pool if you need to travel for work. Also carry your equipment like jump-ropes and resistance bands with you
You can do the following easy exercise at office:
Stretches for Your Wrists and Arms
- Do arm curls sitting at your desk. Sit upright in chair and place left arm behind left hip. Bend on the left and hold, repeating on other side
- Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to shoulder level. Hold 10 seconds and repeat other side
- Hold water bottle or a file in right hand, elbow bent, and extend arm overhead. Repeat other side
Leg, Hip and Inner Thigh
- Sit in chair, abs in. Extend left leg until level with hip. Hold for 10 seconds, repeat other side
- Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold for10 seconds and repeat other side
Standing Leg Exercises
- Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 10 seconds, repeat other side
- Go back to the same starting position as above, lift left leg straight out to the side a few inches off the floor. Hold for 2 seconds, repeat on the other side
- Walk around on the heels of your feet
Abs
- Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly lower torso towards back of chair. Hold 10 seconds and repeat
- Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 10 seconds and repeat
- Stand in front of any sturdy chair with your feet shoulder-width apart. Bend your knees as though you’re sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair, slowly rise to your original standing position
Shoulders
- Raise your shoulders up to your ears, hold for 10 seconds, and then relax
Please note that if you are unable to bear the stretch up to 10 seconds, don’t do so. You should do for the time you are comfortable without experiencing any discomfort.
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