Office work is associated with great health risks: when sitting (and this is exactly what office work is), an incorrect posture is formed, spinal deformities occur, blood supply worsens in all parts of the body, excess weight increases.

Since, with a busy work schedule, there is often no time (and strength, and desire) for sports after work, various gymnastic exercises have been developed for office employees. Such complexes are easy to perform and do not require much time, so it can be performed right at the workplace, spending literally 5-10 minutes on it.

Gymnastics for office workers is good because it allows you to quickly knead the neck, lower back, thoracic spine, legs and arms (including fingers).

1 Who benefits from exercise in the workplace?

The name "warm-up for office staff" does not mean at all that such an exercise therapy system is intended only for office workers. It is useful for representatives of different professions who move little during the working day. Therefore, such complexes are often called "industrial gymnastics".

Such gymnastics is equally useful for men and women. It is advisable to do it at least three times a day for 5-10 minutes. If this is not possible, then it is recommended to do it as much as possible: even a few minutes daily will be more useful than inactivity.

Most of all, gymnastics will be useful to such groups of people:

1. Office workers - programmers, accountants, technical support workers, editors, managers, and so on.
2. People who spend a lot of time at their desks at home - freelancers, readers, teachers (checking students' homework).
3. People who spend a lot of time standing - security guards, people busy distributing information brochures, teachers.
4. People who spend a lot of time sitting (excluding office workers) - watchmen, cashiers, teachers / teachers, drivers.

In one way or another, charging is needed in general by all people without exception. Including those who lead an active lifestyle (it is not always the foundation of good health).

1.1 Why is gymnastics necessary for sedentary work, and what diseases does it prevent?

When sitting on a chair for a long time, even with correct posture,. And most diseases of the musculoskeletal system and the cardiovascular system are associated with muscle atrophy.

Gymnastics is aimed at eliminating this problem by strengthening muscle fibers and increasing the overall endurance of the body. The physical improvement of the body, obtained as a result of regular gymnastics, also affects cognitive abilities (a healthy mind in a healthy body).

If physical activity is at zero, then the functionality of all body systems in general may be disrupted. But the worst thing is that the heart and blood vessels will suffer - inactive people have a much higher chance of such problems than people with normal activity.

Regular gymnastics for the back and joints helps to avoid the following problems:

• thromboembolic disease (thrombosis, thrombophlebitis), varicose veins of the lower extremities and pelvic organs (and hence the prevention of varicocele);
• arthritis and arthrosis, including ankylosing spondylitis (Bekhterev's disease) and many other autoimmune joint diseases;
• malignant neoplasms (statistically, about 60% of people with cancer, no matter which organ, have a history of a sedentary lifestyle);
• excess weight (obesity) is one of the main consequences of inactivity (moreover, obesity is a provoking factor in the development of several dozen formidable diseases);
• atherosclerosis, myocardial infarction, ischemic heart or brain disease, strokes;
• arterial hypertension and, which may seem surprising, hypotension (physical education simply stabilizes pressure, keeping it at a normal level);
• decrease in joint mobility;
• a decrease in the resistance of the musculoskeletal system to stress (firstly, this will reduce the endurance of the body as a whole, and secondly, it will be easier for a person to get injured or get sick);
• diabetes mellitus, iron deficiency and other anemia (due to the fact that physical education enhances metabolic processes);
• chronic stress, depression, apathy, mood swings;
• diseases gastrointestinal tract, in particular dyspepsia, constipation, to some extent even stomach and duodenal ulcers (due to the fact that physical education enhances immune processes that fight Helicobacter Pylori);
• osteochondrosis (especially of the cervical and lumbar), spondylosis, spondylolisthesis, intervertebral protrusions and hernias, scoliosis, postural disorders, deformities of the spinal column, chronic spasm of the spinal muscles;
• knee problems, night cramps, restless leg syndrome;
• vasculitis, gravitational dermatitis (caused by venous insufficiency in the lower extremities), trophic ulcers.

2 How often should I do gymnastics at work?

Physical education does not like delay and unsystematic process. This means that you need to practice constantly and not skip individual days. Passes are allowed, but for objective reasons and in small quantities.

It is very important to systematize the process, reduce it to a certain routine. It is necessary to develop a strong habit of exercising every day, and preferably at the same time. Each person, depending on the amount of free time he has, as well as his physical fitness, needs to select a lesson plan individually (for himself).

This simple system can be taken as a basis. Every day during the working day, do gymnastics three times for 5-10-15 minutes. If you will be engaged in lunch breaks at work, then do gymnastics before a meal, and not after (otherwise problems with the stomach and intestines cannot be avoided).

2.1 What exactly needs to be stretched?

One of the most important questions: what specific areas of the body need to be kneaded? You need to focus on the largest departments.

Let's go over them briefly:

1. Vertebral column as a whole. Yes, you need to train all parts of the spine, but the main focus should be on the cervical and lumbar region. Why? These parts of the back are most exposed to stress during the day.
2. Fingers of the lower and upper extremities. If you spend a lot of time sitting on a chair, then your toes become numb, and your fingers experience large, but uneven loads (if you type on a keyboard, for example). Therefore, they must be crushed.
3. Lower and upper limbs in general (elbows, knees, muscles of the arms and legs). We stretch our hands so that they do not weaken: the muscles do not atrophy, the joints do not get used to the lack of movement. Legs should be kneaded first of all for the prevention of thromboembolic pathologies and varicose veins.
4. Shoulder and hip joints. Prolonged immobilization (immobility) literally leads to atrophy of the joints (the first bell is a rattle or crunch during movements coming from the joint area).
5. Muscular corset of the back and press, chest. These muscles need to be trained: they are much more important than the biceps and triceps, as they are the supporting support of the whole body.

3 Exercises in the workplace: what can you do?

What specific physical exercises should be done? In total, there are several dozen effective and quick exercises to choose from, but it makes no sense to describe all of them. Including due to the fact that hardly anyone has time to complete them in between work.

Therefore, we have identified only the most necessary (basic) exercises that are easy to perform and do not require much time.

List of basic exercises:

• lie on the floor, straighten up, hands behind your head - start lifting the body so that your legs do not come off the floor (press training);
• after the previous exercise, we move on to the next one - we lie flat, put our hands under our heads, raise our legs and start doing a bicycle (lower press training);
• stand straight, feet shoulder-width apart: tilt your body to the left and right, and then back and forth (back muscle corset training);
• stand straight, feet shoulder-width apart, perform a triad: we straighten our arms forward, then lift them up and spread them apart (children are taught this even in kindergarten);
• legs shoulder-width apart and keeping your back as even as possible, do squats (during squats, you need to straighten your arms forward);
• we do classic push-ups, but without embellishment (that is, you do not need to do them on your fists or on one hand);
• stand exactly near the wall, rest your fingers against the wall, stand on your tiptoes and start walking in one place lowering and raising your foot (training the calf muscles, preventing thrombosis);
• have a one-minute shadow fight just by punching in the air (without weights) - a great way to both train and relax the muscles of the hands after a long “leakage”.

If it is not possible to lie down on the floor (or do not want to), then you can use such a complex, performed while standing:

1. Standing still, stand on your toes, raise your arms above your head and stretch up. Thus, we will knead and stretch the stagnant muscles of the shoulders, arms, abs, calves, hips.
2. Standing in place, alternately tilt the body in 4 directions.
3. From tilts, you can move on to body rotations.
4. In a standing position, perform several rotations with your arms (in the shoulder joints) forward and backward.
5. Perform several rotations in the elbow joints in both directions.
6. Perform several rotations of the wrists in both directions.
7. Fold your fingers into the castle, and stretch them with your palms in front of you.
8. Perform several head tilts in 4 directions. For greater efficiency, you can grab your head with your hands and gently pull it in the direction of the slope, stretching the muscles more.
9. While standing, perform several knee raises.
10. Do a few squats.
11. Do a few calf raises.

In general, such a complex, if performed at a moderate pace and in several repetitions for each movement, can be spent up to 5 minutes.

Exercises can be performed without getting up from a chair:

1. Raise your arms up and gently stretch.
2. Bend back at the spine. At the same time, you can rest your hands with your palms on the lower back and take the elbow joints back to stretch not only the muscles of the back, but also the shoulder muscles.
3. Perform head tilts in 4 directions.
4. Perform several tilts of the body to the right and left.
5. Stretch straight arms to the sides, then without bending or lowering, raise them above your head. Then lower again. Repeat several times.
6. Sitting on a chair, straighten your legs, put your heels on the floor. Pull your socks towards you, at the same time gently try to straighten your knees (already unbent) more. This will load the stagnant muscles of the lower leg and front of the thigh, and stretch the ankle and knee joint.
7. Put your feet on the floor on your toes, and perform several rotations in the ankle joint. Alternatively, the leg can be lifted and the foot rotated on weight.
8. Sitting on a chair, spread your legs out in front of you as much as possible. Gently lean forward with your body without bending at the waist. This will stretch the groin muscles.

Hello! In this article we will talk about what production gymnastics is and how to perform it correctly.

Today you will learn:

1. Why do you need to do gymnastics during work;
2. What exercises are suitable for industrial gymnastics;
3. What you should pay attention to and how to do the exercises correctly.

What is industrial gymnastics

Modern man most spends his life sitting. It is office employees who are at the workplace full-time, sitting at the computer, who are at particular risk. It should be understood that a sedentary lifestyle will sooner or later affect well-being.

During the USSR, special industrial gymnastics was developed for workers. All workers had to strictly perform all exercises in the allotted time. Now there is no such practice in enterprises. However, you yourself can take care of your health and do special exercises during the performance of work duties.

Production gymnastics is a set of several exercises that employees should do while at their workplace in order to maintain health and increase efficiency.

The main goal of industrial gymnastics

Today, regulations have been developed, according to which each employer is obliged to provide an employee with special working conditions. Violations can result in both disciplinary and criminal penalties. Each enterprise should develop its own methodology for conducting a special set of recreational exercises.

Thanks to gymnastics, each employee can not only strengthen immunity, but also significantly increase their working capacity. The whole secret is that a person's performance improves if he is physically prepared.

Tasks of industrial gymnastics:

• Health support;
• Preparing an employee for the work process;
• Preparation for a specific type of activity;
• maintenance healthy lifestyle life.

The benefits of gymnastics working time:

• Getting energy for the whole working day;
• Efficient performance of assigned tasks;
• Decreased emotional stress;
• Keeping the body in good shape.

In order not to get tired at work and after work, you need to do a set of simple exercises, only 5-10 minutes. Most importantly, no special equipment and simulators are needed for production charging.

Which workers are suitable for

First of all, gymnastics during working hours is necessary for the so-called "white collar" or knowledge workers who sit at their workplace all day long. Such employees can spend the whole day at the computer, without interrupting for a lunch break and rest.

Among these workaholics are:

• banking employees;
• secretaries;
• programmers;
• engineers;
• translators;

The organization of labor gymnastics identifies the following groups of workers who need exercises during the working day:

1. Professions that are subject to the greatest stress and nervous tension. As a rule, this group of people every day, being at their workplace, is forced to perform the same type of work that requires attention and vision. Among these professions it is worth noting:

• workers at the machines;
• seamstresses;
• shoe factory employees;
• assemblers of small mechanisms.

1. The second group included those specialties in which there is a little physical and mental activity. As a rule, this is the execution of work with small movements:

• turners;
• millers;
• collectors.

1. The third group includes professions that are characterized by great physical stress:

• miners;
• construction workers;
• moulders.

1. The last group is all professions that are associated with mental work. Such employees are constantly in mental stress:

• employees of medical institutions;
• engineers;
• teachers.

Working in "machine mode" sooner or later will lead to the fact that you will have cardiovascular diseases, vision will deteriorate, back pain and other diseases will appear. To prevent this from happening, you need to take care of yourself and know the basics of physical culture.

Forms (types) of industrial gymnastics

If we talk about the forms of gymnastics, then there are 4 main types. Let's consider each in more detail.

1. Micropause.

This form of gymnastics is available to absolutely everyone. Usually it is a relaxation of muscle tension or a regular self-massage. A few minutes is enough for a micropause.

The simplest example , this is kneading the back if you sit in a chair for a long time. To warm up, you simply push back and stretch. Or you can raise your arms up and stretch back to “stretch” your back.

1. Introductory gymnastics.

Perhaps the best way to start a working day is morning exercises. Exercises can be done before starting the workflow. All exercises are quite simple and last no more than 5 minutes. It is enough to perform 5-7 exercises to get the maximum result.

Employees who come to work after such a charge are cheerful and full of energy, while others try to cheer up with a cup of coffee. If possible, sign up for a pool and visit it before or after work.

1. Physical break.

This form of production charge is needed for fast withdrawal stress during the work day. As a rule, this is a simple exercise, which takes no more than a minute to complete. If you have a standard 8-hour work day, you can warm up every hour. In this case, the exercises can be constantly alternated.

1. Fizkultminutka.

During a physical training minute, you need to get up from a chair and do small exercises, so to speak, “stretch your body”. As a rule, these can be ordinary slopes. You can warm up by doing inclinations in different directions every hour.

Industrial gymnastics for office workers

The number of office employees is increasing every year. It is worth noting that the main problem faced by many office workers is spinal diseases, the well-known osteochondrosis.

Regular industrial gymnastics can prevent the occurrence of diseases such as:

• haemorrhoids;
• prostatitis;
• obesity;
• gastritis;
• joint diseases;
• back and neck diseases.

To avoid this, each employee should think about their health and during the work process, not only take the right posture, but also take useful breaks.

All exercises are quite simple and do not require special physical training.

A few minutes of industrial gymnastics will help improve:

• blood flow;
• metabolic processes in the body;
• well-being;
• mood;
• performance.

As practice shows, an employee who is in good mood and physical fitness, is able to do his job better and achieve greater success.

Exercises for industrial gymnastics

Industrial gymnastics includes a large set of exercises. Your task is to choose the most suitable for yourself or make a set of gymnastic exercises.

If during the exercise or after, you feel unwell, you should reduce the number of repetitions or completely refuse and consult a doctor.

A set of exercises that can be performed without getting up from a chair:

• Sit on a chair, while tightly pressing against the back. Stretch your legs forward and raise your arms up. Stretch your arms up at the same time. As you stretch, count to 10 and return to the normal position. It is enough to do 10 times to warm up.
• If you have a ball handy, you can do the following stress relief exercises. Sit on a chair and hold a regular children's ball between your knees. Straighten your back and squeeze the ball as hard as possible. It costs as much time as you can hold the ball yourself.
• You can perform this exercise while sitting at a table. Just put your hands on the table and sit on the edge of the chair. Raise your buttocks for a few seconds and lower. It can be difficult at first, so do 5-10 times. After that you can increase up to 20 times.
• As a rule, office employees sit on chairs that are familiar to everyone, on wheels with armrests. For a little distraction, you can sit on the edge of a chair with your back straight and your arms wrapped around the armrests. All that is needed is to strain the muscles of the arms and try to squeeze the armrest as tightly as possible. It is enough to do up to 15 repetitions.

Warm-up that can be done next to a chair:

• You need to stand next to the chair and put your hands on the back. First, take the left leg back and pull a little, then the right. You can complicate the exercise a little, and while sipping, spread your arms to the sides. Repeat the exercise up to 10 times for each leg.
• Sitting behind a chair, place your hands on the back. Take your right leg back and pull a little, at the same time left hand pull up. Then vice versa. Do repetitions up to 10 times.
• Stand behind a chair, put your hands on the back. All you need to do is stand on your toes and count to 10, then lower yourself. It is necessary to do repetitions 15-20 times. If possible, take off your shoes so that your feet can fully stretch.

Exercises without support

To perform a warm-up, it is not necessary to have a chair at hand.

To reduce the load, you can perform a few simple exercises:

• Normal slopes. You just need to stand up straight and do inclinations in different directions. For the exercise, you can use your hands and raise them up or push them apart.
• To reduce the load in the back, you need to stand up straight and raise your arms up. In this position, stretch up, while standing on your toes as high as possible and pull your fingers up. Stay in this state for 10 seconds. To achieve a positive result, do the exercise 10 times.
• Walking in place is a great exercise. It is necessary to perform walking in place for 5-7 minutes.
• And, of course, do not forget about regular squats. It is necessary to do 15-20 squats during exercise. To achieve a positive result, do not forget to connect your hands while squatting and push them forward.

Eye charger

As already mentioned, many people sit at the computer all day, reading books, typing material, or checking important papers. Work is good, but you need to take care of your eyes. Even if you are doing work in special glasses, you need to do special exercises for the eyes.

A set of exercises for the eyes:

• Close your eyes and close them as tightly as possible for literally 5-10 seconds. Then open wide. You can do up to 10 repetitions.
• In order for the eyes to rest, it is necessary to switch vision from close to far distance every few hours. It is very easy to do this. All that is needed is just to go to the window and try to look into the distance and focus on a specific object. For example, in the distance is an old building, on the roof of which there is a small antenna. Try to direct your whole gaze at her. Or choose a point far away and look at it for 5-7 minutes.
• Well, the last exercise that you can do. Just try to look at your bridge of the nose. Repeat can be done up to 7-10 times.
• If possible, get special glasses for charging the eyes (with holes). To give your eyes a rest, you need to put on glasses for 5-10 minutes and continue working in them.

What to look for before doing gymnastics

Few people know, but it is necessary to prepare for industrial gymnastics.

Here are a few tips to keep in mind:

• Before starting a set of exercises, the room should be well ventilated. It is enough to open the windows for a few minutes.
• Always monitor not only the temperature in the room, but also the humidity. In the summer, many employees abuse the air conditioner, which leads to cooling of the body. Remember, the temperature in the room should not be less than 15 and more than 25. As for humidity, then no more than 70% for normal operation.
• You need to perform the exercises in comfortable clothes and shoes. If you are an office worker, then the dress code will not allow you to come to workplace in sneakers and sweatpants. However, you can wear sport suit take off your jacket and high heeled shoes with you or during class. Nothing should restrict your movements.
• You can perform a set of exercises to the music. It is best to use classical music, which will help not only to distract and relax, but also to correctly complete the entire range of necessary exercises.
• In the first half of the day, it is worth abandoning intense exercise, as they contribute to active sweating.
• Do not snack or eat heavily before exercising. After doing gymnastics, you can drink a glass of still water. It is better to refuse a cup of tea or coffee.

A sedentary lifestyle is the cause of many serious diseases and disorders in the body. But modern reality, in which working at a computer is almost inevitable, leaves us no choice. What to do if you feel discomfort during long sedentary work or just want to warm up without leaving your workplace? We are offering to you a selection of exercises for office gymnastics to help keep you healthy and boost your energy.

Sedentary lifestyle: why do we need office gymnastics?

According to the World Health Organization, more than 3 million deaths per year can be prevented by increasing physical activity during the day. Average office worker 80% of the day spends with low physical activity: sedentary work, meals, travel in transport - all this does not imply any movement. The paradox is that rest from sedentary work also very often does not involve being active: as a leisure activity, people choose the Internet and TV while sitting in an armchair or lying on the couch.

Studies show that a sedentary lifestyle causes metabolic disorders, hypertension, increased blood sugar levels, and increased cholesterol. This raises the risk of developing serious cardiovascular diseases, cancerous tumors and early death. And even an hour of training will not help much to improve the situation if you spend the whole working day in a motionless sitting position.

However, you can prevent the destruction of your health from a sedentary lifestyle, if you make it a rule to take short breaks in work for light physical education. Regular office gymnastics for a few minutes during the day can be more beneficial than hourly workouts 2-3 times a week. And if you manage to combine both, then you are guaranteed to help your body stay healthy.

Why do you need office gymnastics?

1. Regular exercise increases metabolic processes and help the body regulate blood pressure, cholesterol and blood sugar levels. This reduces the risk of cardiovascular disease, diabetes, and obesity.

1. Office gymnastics helps to calm down nervous system, reduce stress and anxiety, which will certainly have a positive effect on efficiency your work.

1. This is useful as a rest for the eyes, which is especially true when working at a computer or with papers.

1. Office gymnastics reduces the risk of developing diseases spine and is the prevention of acute pain in the neck, back and lower back.

1. Office gymnastics will improve blood circulation and activate the work of internal organs.

1. Regular physical activity helps to avoid the loss of muscle and bone tissue that occurs with age if you do not exercise.

1. Switching to another activity (from mental to physical) helps boost energy and performance get rid of drowsiness and lethargy.

1. Even simple exercises from office gymnastics, if performed regularly, help tone the muscles and keep in good shape.

Our body is meant to be regular movement, but technical progress led to the fact that a sedentary lifestyle has become almost the norm. At the same time, people think that an hour of training before or after work can compensate for 9-10 hours spent in a sitting position. But this is a delusion.

Long periods of being in a sitting position without physical activity negatively affect the body and shorten our lives. If you want to stay healthy, then a little exercise during the day is a must, even if you regularly train in the gym or at home. And if you do not do physical activity at all, then you simply cannot do without such gymnastics.

Why is a sedentary lifestyle dangerous?

Office gymnastics was created not only to distract you from your work routine and increase your efficiency. She is vital element for everyone who thinks about their health! A sedentary lifestyle and lack of physical activity for 8-9 hours are the cause of many diseases and dysfunctions. More specifically, the risk of developing:

• diseases of the cardiovascular system
• diseases of the spine and joints
• diseases of the musculoskeletal system
• metabolic disorders
• digestive disorders
• diabetes
• obesity
• headaches and migraines
• depression

A sedentary lifestyle is unnatural for the human body, which is why doctors emphasize the need to exercise during the day in an office environment.

1. If you have a sedentary job, then train yourself to replace long periods of sitting with short minutes of activity. Get up from your chair at least once an hour and move around for at least 2-3 minutes. Ideally, once every half an hour.

2. Follow posture during work to avoid curvature of the spine and pain in the back and neck. Make sure your back is straight, your shoulders are relaxed, and your computer screen is at eye level.

3. If the work does not allow you to be distracted for a minute, then if possible, just move without getting up from your chair (move with shoulders, arms, neck, torso). If you, for example, read any papers, then you can do this while walking around the office.

4. If you have vision problems, then do not forget to do eye exercises as well.

5. If you forget to pay attention to office gymnastics, then set yourself reminder phone or alarm. This will become a habit later on.

6. Cooperate with colleagues and do short physical exercises together. This will serve as an additional motivation to keep active throughout the day.

7. Your goal should be to increase activity not only in the office, but also in everyday life. Try to wean yourself from passive rest after working on TV or the Internet.

8. If possible, reduce the use of vehicles, giving preference to walking. Walking to work or after work helps to relax, clear your mind and get rid of stress.

9. Just because you haven't experienced negative symptoms yet, it doesn't mean that a sedentary lifestyle has no effect on you. Many disorders in the body can be asymptomatic. Prevention is always the best medicine, so do not neglect office gymnastics.

10. Remember that regular exercise do not replace normal household activities! If you train 1-1.5 hours a day, and the rest of the time you lead a sedentary lifestyle, then the risks of ill health remain high.

Office gymnastics: 20 best exercises

Performing regular exercises from office gymnastics, you will get rid of the feeling of fatigue and gain a surge of fresh strength and vigor. Choose a few of the suggested exercises, distributing them throughout the day. Perform office gymnastics 5-10 minutes every 2-3 hours . If there are any problem areas of the body (e.g. neck or back) then put special emphasis on them.

If the posture is static, then linger in each position 20-30 seconds. If the posture is dynamic (in this case, our pictures show numbers with a change in position) then repeat each exercise 10-15 times. Remember to repeat the exercises on the right and left side.

1. Head tilts to the side for the neck

2. Head rotation for neck

3. Stretching the shoulders and back while sitting

4. Back lock for back, chest and shoulders

5. Sitting pleat for the back

6. Stretching the back and chest with a chair

10. Twisting "Cat" for the back

11. Pull up for the back

12. Bend with lock for back, chest and shoulders

13. Reclining with a chair for the back, lower back, buttocks and legs

14. Stretching the back and lower back in an incline

15. Tilt to the side for the oblique muscles of the abdomen and back

16. Reverse plank for the back, chest and press

17. Push-ups to strengthen the upper body

18. Reverse push-ups for arms and shoulders

19. Bicycle to strengthen the press

20. Turn to the side for a muscular corset

21. Lunge on a chair for the muscles of the legs and hip joints

22. Lunge with a chair for the muscles of the legs and buttocks

23. Squats for the buttocks and legs

24. Leg raise for thighs, calves and knee joints

29. Raise on toes for calves and ankles

Thanks to youtube channels for the pictures: Yoga by Candace, TOP TRUTHS, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Office Gymnastics Video Compilation

If you want to do office gymnastics for ready-made workouts, then we offer you a few short sets of exercises on a chair. These videos will be great prevention diseases from a sedentary lifestyle.

1. Olga Sagay - Office gymnastics (10 minutes)

2. Exercise in the office (4 minutes)

3. FitnessBlender: Easy Stretches to Do at Work (5 minutes)

4. Denise Austin: Fitness Workouts for the Office (15 minutes)

5. HASfit: Office Exercises (15 minutes)

Remember that your body needs in constant motion . If you have a sedentary job and low activity during the day, then it's time to start changing your lifestyle. Do office gymnastics, go to the gym or work out at home, take daily walks, warm up, use stairs instead of elevators, walk more often.

Pain and heaviness in the muscles, fatigue, headache at the end of the working day… Familiar symptoms? You are missing movement! Simple exercises will help relieve stress and lift your spirits.

Tulyachka Alena Podymova is a sportswoman in the past.
And she does office gymnastics for one or two. Are you so weak?

We thank the Tula branch of JSC "MEGAFON" for help in photography.

Gimme some exercise!

According to statistics, 65% of Tula residents have a sedentary job, and most of them spend the whole day at the computer. Lack of physical activity, especially in winter, leads to increased fatigue, decreased performance.
“Tula residents are increasingly complaining about heaviness and pain in the muscles of the neck, shoulder girdle, discomfort in the cervical spine,” says city therapist Natalya Chernykh. - Most of the unpleasant symptoms are caused by a sedentary lifestyle and stress on the spine.
You can relieve stress with a set of simple exercises. It is no coincidence that in the 70s, morning exercises for children were broadcast on the radio every day and “ industrial gymnastics» at 11.00. She has helped millions keep fit. Remember how work at Tula enterprises stopped for a minute of physical education? Now it's funny to someone, but in vain! Being engaged in 5-10 minutes a day, you can feel a surge of strength. Gymnastics can be done right at the workplace.
- Movement is life! - says the head of the Tula health center "Maturity" Valery Chernolikhov. - Even ordinary gymnastics will help to maintain health and youth for a long time and forget about “sores”. Tested on myself!

Top 10 Office Diseases

• Thrombosis, varicose veins. Due to the sitting position, the lumen of the vessels are filled with blood clots that prevent normal blood circulation. In advanced form, thrombosis can lead to heart attack and stroke.
• Headache. It can be caused by swelling of the neck muscles, as well as the flickering of fluorescent lamps.
• Drowsiness. Maybe due to lack of oxygen.
• Obesity. To avoid this, doctors advise at least half an hour a day to walk. Take a walk at lunchtime or home from work.
• Arthritis of the hands, which provokes a long work at the computer.
• Osteochondrosis. Tension of the muscles of the back, neck, shoulders due to an inconvenient posture. As a result, at the end of the working day, a person will be more tired than a miner who has worked a shift.
• Infectious and viral diseases. The mouse and keyboard are the dirtiest places in the office! It is they, and not, for example, the door handles in the restroom, that accumulate the largest number of pathogens.
• Reduced visual acuity due to long work in front of the monitor.
• Haemorrhoids. One of the factors that provokes the development of the disease is sedentary work.
• Overwork and stress due to irregular working hours and high intensity of work.

> Letter of the law

Art. eighteen Labor Code regulates that during the working day (shift) the employee must be given a break for rest and meals lasting no more than 2 hours and no less than 30 minutes, which is not included in working time.
The break time is set by the internal regulations or by agreement with the employer. Many companies have a 5-minute break every hour.

> Rzhunimagu

cool gymnastics
After digging through the World Wide Web, we have found for you, dear office workers, a fun gymnastics.
Inhale - opened the office door. Exhale - there is no director! Step on the spot - fill the table with papers, create the appearance of work. Squats - sat on a chair, straightened her skirt, jumped to the fax machine, sat down again. Reached to the right - they took a hole punch. To the left - take a piece of paper. Rounded back - made a record. Head to the right - they smiled at Sasha who entered. Head to the left - the sun! Good! We train fingers - we knock on the keyboard.
Freeze - nothing should interfere with the thought process. Jogging - to the printer. Inhale - lunch. Exhale - eat. Relax - digest.
Tilts - we collect scattered pieces of paper from the director who flew in. Chaotic running - nervously fulfilling violent director's fantasies. Turning the case to the right - looking at the clock. Turning the case to the left - is there a traffic jam on the street or not.
They straightened their shoulders, raised their heads - made up their lips. Inhale, inhale, inhale - run from work!

Let's start doing exercises in the office in order!

Physiotherapists have developed a set of exercises that will help stretch the muscles and give physical activity which office workers lack. Each exercise is desirable to repeat up to 10 times. In this case, gymnastics will take no more than 5 minutes.

Guys, we put our soul into the site. Thanks for that
for discovering this beauty. Thanks for the inspiration and goosebumps.
Join us at Facebook and In contact with

Working in an office has a lot of advantages, but sitting still for a long time is harmful to health and figure. A review of 47 scientific studies found that people who sit for a long time are more likely to suffer from cancer, type II diabetes, heart disease. excess weight.

Good news: website found for you 6 chair exercises that help you feel cheerful and energetic. They can be performed directly at the workplace.

Strengthens abdominal muscles, improves digestion and also helps burn fat.

How to perform:

1. Sit on a chair. The back is straight, do not lean on the back of the chair.

2. Place your feet flat on the floor in front of you hip-width apart.

3. Keep your back straight. Raise your right knee and pull it towards your chest. The stomach at this time stretches to the spine.

4. Place your hands on your shin to better stretch your lower abs.

5. Do 20-30 repetitions, alternating knees.

In this position, all the abdominal muscles work gently but effectively.

How to perform:

1. Bring your legs together.
2. Rest your hands on a chair.
3. Keeping your back straight, lift your knees, bringing them closer to your chest. The abdominal muscles should tense up.
4. Return your legs to the starting position, but do not let them touch the floor.
5. Do 10-20 repetitions.

Corrects the waist. Strengthened work of the lateral abdominal muscles helps to remove fat folds on the sides.

How to perform:

1. Sit close to the edge of a chair with your back straight. Rest your hands on a chair.
2. Tilt your torso to the side, leaning on one buttock.
3. Connect your legs and raise your knees to your chest, as in exercise 2.
4. Return to starting position. Repeat, leaning to the other side.
5. Do 10-20 reps on each side.

Helps burn fat on the sides and thighs.

How to perform:

1. Place your feet on the floor.

2. Extend your arms out to the sides at shoulder height.

3. Turn your upper body to the right side and lean forward, touching the toes of your left foot with your right hand. Stay in this position.

4. Level up. Repeat the movement, touching the toes of the right foot with the fingers of the left hand.

5. Repeat 20-30 times, each time changing the direction of the turn.

Helps to quickly burn fat and increase the tone of the muscles of the abdomen, back, shoulders. To increase the load, you can do the exercise on a chair with armrests. The chair must be without wheels.

How to perform:

1. Sit on a chair and rest your hands on the armrests.
2. Raise your torso, lifting your hips and legs off the chair. At the same time, use your abs to bring your knees up to your chest.
3. Hold this position for at least 15-20 seconds, then slowly lower yourself and rest.
4. Repeat the exercise 4 times.

Very useful for the waist: it makes the lateral muscles and muscles of the lower abdomen work. The principle of execution - one knee meets the opposite elbow, while the body turns slightly.

How to perform:

1. Sit on a chair with your back straight, do not lean on the back of the chair. Put your hands behind your head.
2. Raise your right knee towards your chest, at the same time tilt your left elbow towards it so that they eventually touch each other.
3. Return to starting position. Repeat 15 times.
4. Change knee and elbow, do 15 reps.
5. It is better to do 4 series of such exercises.

The previous 6 exercises are done while sitting on a chair. But we suggest you get up and do one more thing for greater effect. Don't go too far from the chair!

Benefit - in strengthening gluteal muscles and effective fight with fat around the waist and belly.

How to perform:

1. Stand behind a chair and lean your left hand on its back or armrest.
2. right hand lift above your head.
3. Lower your raised hand slowly. At the same time, lift your right leg so that your hand touches your heel.
4. Return to starting position, repeat 10-15 times.
5. Change arm and leg, do 10-15 repetitions.
6. Do 4 episodes.

Now it's up to you to include these exercises in your daily workout, and the results will not be long in coming. Especially if, in parallel with the exercises, put into practice healthy eating and quality rest.