How do office workers exercise? The high pace of modern life makes many people suffer from being busy with work and study all day, so it is difficult to spare enough time to exercise. Office workers are very busy every day and have little time to exercise. How do office workers exercise?

How do office workers exercise? 1 How to exercise in the office?

1. If your chair is strong, you can hold the back of the chair with your hand and keep raising your heel before putting it down. This little exercise can exercise your skeletal muscles and help shape your calves.

2. If you want to exercise your abdomen, you can also hold the handle of the chair and lift your feet as horizontally as possible, so that you can exercise your abdominal muscles and thighs and make your figure more perfect. Abdominal organs can also be well protected by exercising abdominal muscles.

Lumbar spondylosis has always been a nightmare for office workers. When resting, grab the back of the chair with both hands, kick with one foot and rotate the left and right feet for dozens of times, which can exercise the waist well and avoid being troubled by lumbar spondylosis.

If you want to exercise your torso, stand up straight, grab the back of the chair with both hands, stand up straight, look up at the ceiling and keep looking at the moon. At this time, the body bends in the opposite direction, which is beneficial to the health care of the spine and can exercise the cervical spine.

4, comb your hair, and your mind will be clearer. No matter men or women, putting a comb in the office and combing your hair when you are free can make you feel refreshed and greatly improve your work efficiency.

It is best to choose horn comb or boxwood comb as the comb. Of course, if you don't have a comb, you can use your fingers instead. There are no deliberate steps when combing your hair. From walking to the back, comb your hair smoothly, and then comb it back, trying not to leave any dead ends. About 30 times per minute, 1~2 times a day, about 3 minutes each time.

Combing hair can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue and refreshing, which is very suitable for office workers.

Health tips for office workers

1, eye practice

When working with your eyes, look out of the window every half hour 1 minute, and then blink several times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.

2. shake your head.

The neck is composed of cervical joints, blood vessels and muscle ligaments. Shaking your head can make these organizations move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid artery, thus helping to prevent stroke, hypertension and cervical spondylosis.

Step 3 stretch

When the body is in a posture for a long time, the veins of muscle tissue will accumulate a lot of blood. At this time, stretching will promote the relaxation or contraction of most muscles in the whole body. In just a few seconds of stretching, a large amount of congestion is washed back to the heart, which can greatly increase the circulating blood volume and improve blood circulation.

4, facial movement

During the break, open and close your mouth as much as possible to drive all the muscles on your face and even your scalp to do rhythmic exercise. It can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.

The most suitable fitness method for office white-collar workers

Riding a bike to work has a good fitness effect.

Riding a bike to work is also good exercise! Have you ever tried jogging or walking to work? If the office is close to home. Wear a suit in the office, put on sportswear and running shoes, and be active on the road. This is the most popular white-collar work song in the world. Shrugging exercise to prevent and treat cervical spondylosis

Neck and shoulder pain is the biggest problem for white-collar workers. Sit in a chair, hold out your chest slowly and forcefully, spread your shoulders back, and do it again after restoring to the original state 10- 12 times. Then shrug your shoulders 12 times, which can increase your vital capacity and prevent cervical spondylosis and scapulohumeral periarthritis. You can also use tools such as cervical massager.

Close your eyes and turn your eyes to adjust your vision.

First press it clockwise 6 times, then press it counterclockwise 6 times. Then open your eyes and look at the green lawn or trees in the distance outside the window for 2-3 minutes. This has the effect of protecting eyes and regulating eyesight. You can also use some tools, such as an eye massager.

Abdominal breathing lose weight bodycare

Relax the abdominal muscles when inhaling and contract them when exhaling. Repeat this action for 3 minutes. It can increase gastrointestinal peristalsis, promote metabolism and lose weight.

Relax your fingers to prevent mouse hands.

Put your hands on your thighs, make a fist with your palms up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger. Repeat the same action with your left and right fingers. 12 times. It can relieve hand muscle fatigue, promote blood circulation and prevent mouse hands.

Relax your legs and improve blood circulation.

Sit in a chair, lift your toes, and at the same time, forcibly contract the calf and thigh muscles, and then forcibly lift your heels, so that the calf and thigh muscles keep contracting 15 seconds, and then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet. Relax the whole body and relieve fatigue

Divide the whole body into several sections and then relax from top to bottom.

The order is: head-neck-two upper limbs-chest and abdomen-back-two thighs-two calves. Then, the backward relaxation method is used to relax from bottom to top.

The order is: two feet-two calves-two thighs-hips-waist and back-abdomen and chest-neck-head. Doing three groups in a row is very helpful to eliminate tension and physical fatigue.

How do office workers exercise? How do office workers exercise to lose weight?

1, exercise in the morning and afternoon

Office workers who want to exercise may wish to choose morning exercises. Morning exercise helps to refresh the mind and help the brain run. In addition, you can also consider going to the gym to exercise during lunch break, sweating and taking a bath, and working in the afternoon can also be a hundred times more energetic.

Step 2 walk to and from work

For office workers who don't have much time to exercise, walking to and from work is the best way to exercise. Taking a walk after breakfast is helpful to the digestion of the stomach. It can also make the metabolic system work normally and help you keep a good figure. Walking after work can drive away the fatigue of the day, so if the home is not far from the company, it is recommended to walk all the way. If your home is far from the company, you can also consider getting off a few stops in advance and walking to the company.

3, sitting can also be thin.

Office workers basically spend 80% of their time sitting. If they don't want to have a small belly, they should learn to do proper exercise in their seats. For example:

3- 1, you can put your free hand on the lower abdomen gently, so that you can fully move the stomach and prevent symptoms such as indigestion and constipation.

3-2. When working, if you have free hands, you can grab something and lift it, then drop it along the back of your head, extend your arms to the side, and rotate your arms to make a circular motion. This exercise can exercise the upper body and arm strength.

3-3. When your feet are free, you can consider doing things with your hands, moving your legs, grabbing the ground with your feet, and then rotating your feet to move your ankles. This exercise helps to relieve fatigue and prevent symptoms such as insomnia, headache and dizziness.

3-4. You can also do levator ani exercise while sitting. When inhaling, forcibly contract the anus and lift it upward, and naturally relax when exhaling. This exercise can also play a role in tonifying the kidney and strengthening the blood circulation of the pelvis.

4. Prepare some low-calorie snacks in the office.

Work will consume your brain and physical strength, making you feel hungry easily. Eating snacks or drinking water before meals can enhance satiety and avoid eating too much at dinner. You can also take Kangzhongbao slimming capsule, which is suitable for simple obese people and has the health care function of losing weight. You can also bring some low-calorie snacks, such as whole wheat fiber biscuits, fruits, yogurt and so on, and eat them when you are hungry.

5. Try to bring your own food.

Most office workers eat out or order takeout, but the food in restaurants or takeout is salty and oily, and the calories of the dishes are not low enough to be healthy. To control the intake of calories and nutrients, it is best to cooperate with your own diet.

6. Make sure there is water in the cup.

Drinking water can help metabolism, detoxify, relieve constipation and help to lose weight. At work, you need to put the water cup where you can see it and make sure there is water in it. When you want to eat, just pick up the cup and drink water, and naturally you get into the habit of drinking more water.

7. 12 minute freestyle can consume 836KJ of heat.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. If you take Kangzhongbao slimming capsule, the slimming effect will be more obvious. Try it quickly!

8. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

How do office workers exercise? 3 The benefits that sports bring to office workers.

1. Exercise can enhance cardiopulmonary function, increase the reserve capacity of cardiovascular and respiratory system, improve blood pressure, delay the aging of cardiovascular system, and obviously reduce the occurrence of cardiovascular diseases, thus playing a role in preventing arteriosclerosis, coronary heart disease, hypertension and stroke. It is the biggest bane of heart disease and cerebrovascular disease.

2. Exercise can strengthen the brain and prevent aging. Exercise can improve the function of nervous system, enhance memory, improve the flexibility of body response, and make people full of energy. Exercise can also make you optimistic and positive, improve your physical fitness and work efficiency.

3. Exercise can accelerate the oxidation of fat, increase energy consumption, promote metabolism, increase basal metabolic rate and adjust energy balance, so it can lose weight or prevent obesity, enhance the functions of muscles, ligaments and bones, prevent muscle atrophy, joint stiffness and osteoporosis, and maintain the flexibility of muscles, skin and joints.

4. It can enhance human immune function, enhance the adaptability of the body to adverse environmental factors such as cold and high temperature, and improve the body's resistance to various diseases.

5. Exercise can improve the digestive function of human body, increase the blood supply of gastrointestinal tract, promote gastrointestinal peristalsis, promote the secretion of various digestive juices, and accelerate the digestion, absorption and utilization of various nutrients.

6. Exercise can prevent diabetes. Diabetes is a wealth disease. When muscle lacks exercise, it will inhibit insulin secretion, lead to disorder of glucose metabolism and induce diabetes over time. Obesity is also an important factor in the pathogenesis of diabetes.

Therefore, exercise can accelerate the oxidation of fat and reduce weight, thus preventing obesity.