Exercises to increase muscle strength in the office to use the time in it, as work for 5 - 6 hours a day can result in heavy losses to your health. You can avoid them by practicing exercises to increase muscle strength in the office because the human body needs to be active and this is the sure reason behind your feeling of fatigue After sitting all day. In order to be healthier and happier, you need to practice exercises to get stronger muscles while you are at the office because when you sit down there is a drop in the body, the metabolism process slows down, and when you get to the house all you want is to eat dinner and relax. Sitting at the office for long periods can lead to weight gain, back problems, boredom, and unhealthy lifestyles, through a set of simple exercises that you can do at the office in addition to helping you burn more calories. Being at work for long hours distracts you from going to the gym, but don't skip it. You can strengthen important muscles and support your posture and health with simple exercises. You can include these movements throughout the day while you are in the office, take a 5-10 minute break and do them 3 - 5 times a week. The following are a group of simple movements that improve your ability to move and ensure muscle flexibility you can choose from to improve your lifestyle we offer you now Muscle-strengthening exercises:
Exercises to increase muscle strength
1.Turn the shoulders back:
At first, the sitting position is taken with the hands placed on the hips and feet flat, then work to gently lift the chest towards the ceiling. Do not try to lift it to a higher level, but keep the chin at ground level. During this, the shoulders are pressed, and once the chest is stretched, it is preferable to hold this position for 10 - 15 seconds, then relax. The physical therapist recommends repeating this about 10 times so that you can reduce the muscle tension that develops when sitting for long hours. Also watch exercises to increase strength and endurance.
2. Back lunge exercise with rotation:
Standing with the feet together and the body straight. Then take a step back with your right leg to lean back and bend the left knee at a 90-degree angle. Then rotate the torso to the left and work to extend the arms up to ensure achieving the expansion of the arms. Upon completion, the back lunge is repeated with the left leg and twisting of the stem to the right. It is recommended to do these steps 10 times for each leg. It is best to attend this exercise as it is one of the stretching exercises that help you improve blood flow and calm the nervous system.
3. Exercise to increase muscle strength with balance medicine ball:
Doing crouching on the ground and placing the medicinal ball in a stable position in front of you. Place your hands on the medicine ball with your hips tilted forward, then press your shoulders toward the floor. Try to hold this position for 30 seconds, and repeat this up to three times a day. It is recommended that you lie on the floor with your arms raised so that your arms are well extended.
4. Exercise stretching during sleep:
Lie on your left side and create an angle with your left arm to form a 90 degree angle with your upper arm extending on the ground with your forearm raised. Using your right hand, you can extend the left arm and hold it for five seconds, then switch sides. These movements improve muscle flexibility well.
What you can do before exercise:
5. Mountain climbing exercise:
To do a mountaineer exercise, then first take a push-up position on the front and arms straight, then lift the right foot off the ground and lift the knee forward to the chest, so that your right foot touches the ground, then return to the first position and by 1 you have made a full cycle Repeat 10 times with each leg.
Exercise after a long work day:
6. Increase muscle strength by applying pressure exercise:
Stand against the wall and fix your hands on the wall well while standing with the body in a slightly inclined position, then push the wall and bend your arms until the chest approaches the wall and then return to the starting point again and so on. The advantages of these exercises are that they help you move better without any injuries, and you also achieve exercise that is useful in strengthening the body without going to the gym.
Tips for maintaining muscle health and increasing muscle strength by staying healthy while at the workplace:
Move after completing each task:
Instead of sitting all day at the desk, try to increase movement inside the office after completing each task such as trying to refill water bottles, walking to a colleague's office, doing any task that results in movement of the body .. These things, although they are simple, are effective In getting more benefits, the most important of which is staying active while in the workplace. See here important foods to increase muscle strength
Taking lunch with you:
Although walking and moving around while at the office is beneficial, it is important to eat the right food. Instead of resorting to fast food surrounding you that ultimately lead to weight gain. The specialists recommend packing your lunch every day. So that the office is not filled with fast food that ruins the diet. When preparing snacks at home you rely on eating light and healthy fruits and vegetables.
Take advantage of a lunch break:
After packing your lunch, it is now time to take a lunch break, grab your favorite sandwich and go out to find a nice place to enjoy it. If you have more time available you can keep walking, this is good for your body and mind as well. You can do light exercise during lunch break.
Drink water regularly throughout the day:
Maintaining hydration is one of the most important health steps that you can stick to throughout the day, and one of the best things you can do for your body. Motivate yourself to drink more water by drinking a bottle of water during the day or by purchasing a bottle of reusable water again throughout the day. Experts recommend buying a water bottle with which you can measure how much water you consumed throughout the day. And to get more benefits, you can choose fruits that contain a high percentage of water and include them with water to eat throughout the day and combine their amazing health benefits.
These tips and exercises include staying healthy and strong while at the office for long hours. In addition, it is necessary to make sure to have a weekend and take advantage of it to maintain your activity. You can create a plan to practice various activities such as walking, cycling, or even going out for walks with your family, so that you follow a healthy diet.