The last two and a half years have been tough on everyone, and we have all had to adapt to some major changes. For many of the office based sector, working from home has now become the norm, along with some of the habits its advent has created for us. How many of us attended crucial zoom meetings turned out pristinely in our finest office attire…on the top half? We seem to have topsy-turvy’d Pyjama days, where Monday to Friday it’s been almost acceptable to live in pyjamas (on the bottom half anyway) when the weekends are now for getting dressed and going out!
These habits have been the slippery slope for some people and created a rather sedentary workforce, with a noticeable reduction in exercise and with that, self-care. In the early days of lockdown when the nation was in the throws of a baking frenzy, many people gained some extra pounds too, exacerbated by the fact that they couldn’t enjoy their usual fitness regimes and routines.
But even though our return to work is for most of us complete, some are still choosing to work from home, or their employers have adopted a remote working policy. This looks to be the way companies are managing their workers; a hybrid approach allows flexibility and cuts overheads.
So, for those that gained some weight during the pandemic and would like to lose it again, there are some tips and tricks that you can use that work in synergy with your new and normal working routine (and yes, you can follow them wearing pyjamas!). These are by no means a full work out, but they can help alleviate some of the aches and pains that sitting for long periods can bring on.
Exercising whilst sitting is a good way to keep circulation going, particularly for those that are sat down for long periods of time. This is why many seniors opt for ‘chairobics’ as a form of exercise that keeps their joints and muscles moving but in a more non-weightbearing way.
Perhaps the most important part of any exercise programme, no matter how gentle, is to adequately hydrate.
Science tells us that water can help with weight loss in several different ways from suppressing your appetite, to lubricating your joints. But perhaps most importantly, it flushes toxins from the body and keeps muscles and organs hydrated allowing them to function correctly before, during and after exercise.
Ask your employer about installing a water cooler. This will enable you to easily keep a glass or bottle of water on your desk. Whether you choose to exercise or not, water will hydrate you throughout the working day.
Raise your legs up on the tips of your toes as you are seated. Hold for a count of 10 then repeat several times. If you feel the ‘burn’, you’re doing great!
This is literally an invisible exercise as nobody knows you’re doing it! Clench and hold for 10 and repeat.
Rotating your ankles in both directions will help strengthen their flexibility.
Most arm exercises can be performed when you’re sitting at your desk, and although the same can’t be said for legs, you can stretch either when seated. Reach as far as you can with your arms, one at a time, and hold. Repeat with your legs, pointing your toes, feeling the stretch. Repeat as many times as you feel necessary to limber yourself up.
Your core strength is important and can help posture and strength in the rest of your body. To strengthen your core, rotate at the waist as far left as you can and hold. After 5 seconds repeat on the right. Do several sets.
Place both feet flat on the floor, lift each leg in turn until it touches the underside of your desk. Do several sets and this will help to strengthen your thigh muscles as well as your core.
No matter how busy you are at work these exercises can be incorporated into your daily routine. They do not however take the place of proper cardio activity which should be incorporated into our daily schedules. Drinking 2 litres of water a day is also recommended to maintain a healthy lifestyle.
If you would like any information about water coolers, dispensers, or hot water boilers, you can talk to a member of our fully trained sales team. As a leading UK supplier, CoolerAid offer a full service from beginning to end, starting with your initial product choice through to installation, ongoing maintenance and full after sales care. We always ensure you speak directly to your account manager, who will be your primary point of contact for all questions and assistance. Get in touch with us here.