Quick and simple office workouts are an attractive way to reduce the stress, anxiety and depression of work and the holiday rush. With exercise we have an opportunity to decrease the strain of stressful events. Exercise stimulates blood flow throughout the body, making us more alert and mentally sharp. What this means for workers and companies is that time exercising is not lost. Instead, even a 10 minute exercise session could mean enhanced mental functioning and greater productivity. The number of exercises capable of being performed in an office setting is endless. Office stretches for shoulders and the lower body, strengtheners for arms and legs may performed in a matter of seconds and in the routine of daily tasks. These exercises should stimulate you and your productivity.

Here are some office exercises and well-being tips:

Office Exercises:

Chair squat: Place your hands on your desk while standing with a chair behind you. Your feet should be shoulder width apart. Slowly lower your buttocks to the chair without actually sitting gin it. Straighten up and repeat up to 10 times.

Leg Lift: You can try and do this exercise while eating your lunch at your desk. Sit on a chair with your feet on the floor. Lift one foot forward, straightening your knee. Squeeze the front of the upper thigh as you lift your leg and hold it for a few seconds. Lower and repeat with the other leg. Try for 8 reps on each leg.

Push-up off your desk: Stand facing a desk with your feet together. Keep your back straight and your head looking straight ahead. Lean forward and place your hands slightly wider than shoulder width apart on the desk. Slowly lower your body toward the desk and then push away. Repeat up to 10 times.

Stand up out of your chair: Lift your body up and down out of your chair several times.

Toe-ups: Stand facing a desk, touching the top for balance. Place one foot behind your other heel. Raise the heel of your planted foot off the floor as high as possible, pressing on the ball of your foot. Repeat on the other leg.

Pick up you pen: Drop your pen and then reach down to get it while at the same time, tighten the sides of your body. Repeat on the other side.

Tuck in your chair to strengthen your abdominal: Sit in a chair with your hands holding the arm rests. Pull your chest in slightly towards your knees and tighten your stomach muscles as you pull each knee in toward your chest. Alternate knees.

Office Stretches:

Neck and Shoulders:
- Sitting or standing, allow your arms to hang at your sides
- Tilt your head sideways to your shoulder
- Gently try and touch the floor with your opposite hand
- Hold for 15 seconds
- Repeat on the other side
Back and Shoulders:
- Standing or sitting, reach one arm over your head, try and touch the ceiling
- With the opposite arm, reach toward the floor
- Hold for 15 seconds
- Repeat opposite side
Back:
- Standing or sitting, place hands on your hips
- Slowly, twist at your waist as if you were looking over your shoulder
- Hold for 15 seconds
- Repeat opposite side
Seated posture:
- Without using the backrest, sit with feet flat on the floor
- Keep your shoulders back, with your palms facing forward
- Take 4 deep breaths from your abdomen
- Perform frequently throughout the day
Squat:
- Stand with your shoulders, hips, knees in vertically line
- Draw your stomach in as if you were making your waistline smaller
- Slowly squat down as if you were picking something up
- Keep your knees in-line with your toes. They both should be facing forward
- Repeat 5-10 times

Well-being Tips:

Sit in a proper posture: Ensure that your knees and hips are even and parallel with the floor. Sit tall and do not allow your shoulders and upper body to slump forward. Ideally there should be a slight inward curve of the lower (lumbar) spine, a slight outward curve at the mid point of the back (thoracic) and another slight inward curve just below the head and neck (cervical) area. This position allows the greatest ease since it requires the least amount of muscle energy. Do not worry if this feels "unnatural". It may take a bit of practice to re-adjust your posture.

Adjust your computer: Make sure that you are not reaching for your keyboard or straining your neck trying to look up or down at the screen. It should be set at eye level.

Change your workstation around: Move items you commonly reach for to prevent muscle imbalances due to repetitive stress.

Change ears: If you consistently use the same ear when you answer the telephone, make sure to switch periodically. Most people rest the phone on their shoulder causing shoulder and neck muscles to tense. This can lead to headaches and neck and shoulder stiffness.

Drink plenty of fluids: This helps keep your body hydrated and working most efficiently. Dehydration can cause you to be tired and sluggish. Also, it will force you to take breaks.

Take many small breaks: Take a short walk to the coffee machine or restroom. Take a flight of stairs up or down instead of the lift. It not only gets the circulation going but also gives your brain a break from the mental stress.

Walk to lunch: Chose a restaurant that is a few minutes walk away. Get up from your desk and get your lunch instead of having it delivered.

General stretching and exercising is good for both the body and the brain. Blood flow is stimulated; thus increasing your energy level. Through regular, active use of the body, you can discover a greater sense of well-being, far greater vitality, and a calmer, more relaxed attitude toward the pressures of the work day.

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