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 office gymnastics She gets it once or twice. 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 and “industrial gymnastics” at 11.00 were broadcast on the radio every day. 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 working time does not turn on.
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.

Modern man most spends the day sitting: eating, riding in transport, working, relaxing in a cafe or at home at a computer / TV, waiting for his turn to a hairdresser or doctor. More than other categories of the population, this problem concerns office workers - they can spend almost the entire working day in a sitting position. Of course, such a lifestyle will sooner or later result in very serious diseases.

In the Soviet years, there was industrial gymnastics, which was mandatory for all categories of workers. At a certain time, all organizations turned on the radio and performed a set of physical exercises at the expense of the presenter. Today, employers who feel responsible for the health of their subordinates organize gyms for them, and if this is not possible, they offer them group physical education classes. If you are not very lucky with your boss and he does not consider it necessary to worry about your health, take care of it yourself - perform a set of simple exercises 1-2 times during the working day. It is about them that will be discussed in our article. But first, we want to tell you exactly what diseases a sedentary lifestyle can lead to.

What threatens the sitting position

In parallel with the increase in the number of office workers, the number of people suffering from pathologies of the musculoskeletal system is also increasing. First of all, these are degenerative-dystrophic diseases of the spine, the most famous of which is. In addition, other diseases are also characteristic of this category of persons, in particular:

• pain syndrome in the lower back;
• strained neck syndrome;
• syndrome;
• Hoff's disease of the knee;
• gastritis;
• inflammatory diseases of the lungs;
• haemorrhoids;
• obesity and others.

In order to prevent or at least reduce the risk of developing these diseases, office employees need to maintain the correct posture in the course of their work and periodically take breaks in work, during which they ventilate the room and perform a set of simple physical exercises. This will help activate blood flow (as people say, disperse blood), speed up metabolic processes, relax tense muscles, which will ultimately improve a person’s well-being and increase his ability to work.

Types of industrial gymnastics

There are several varieties of it, among which the most relevant and in demand are a physical culture break and a physical education minute.

Physical education is carried out by each employee independently with a frequency of every 60-90 minutes. If you do not change the position of the body for a longer time, the intervertebral discs begin to experience an excessive load, which will undoubtedly lead to pathological changes in them. Physical education takes only 2-3 minutes, during which the employee performs 2-4 physical exercises.

Physical culture break is an organized activity. It is carried out 1-2 times during the working day: after 2-3 hours from the start of work and the same amount of time before the end of it. The duration of such a pause is 5-10 minutes, during which employees do exercises under audio accompaniment or following the recommendations of a video trainer.

In addition, each person should start their working day by controlling their working posture: assessing and adjusting the height of the chair, the location of the monitor and keyboard.

What to look out for

Before starting the exercises, you should not miss the following points:

• it is necessary to ventilate the room in which the classes will be held;
• the temperature and humidity of the air in it should not be too high (no more than 25 ° C and 70%);
• if possible, exercises should be performed near your workplace;
• ideal if you choose the right tempo music for classes;
• training should be carried out in comfortable, loose clothing and suitable shoes - with a back that securely fixes the heel, a hard sole, a comfortable block and a low, stable heel;
• it is necessary to abandon too intense exercises (they activate sweating, and you are unlikely to take a shower after class), high-amplitude swings and generally sharp movements (in office clothes, doing such exercises will not be very convenient and is fraught with cracked seams);
• should be done regularly - every day several times.

Exercises

The choice of exercises is huge. The program must be developed depending on the gender, age, health status, level of fatigue and general physical fitness of employees. If, while doing the exercises, a person suddenly feels unwell (notes the appearance of weakness, shortness of breath, dizziness or headache), he should pause to rest, reduce the number of repetitions, and also seek medical advice.

We bring to your attention some options for industrial gymnastics exercises:

1. Starting position (hereinafter referred to as IP): sitting on a chair, holding a small ball between the knees. Squeeze it as much as possible and keep this position for as long as the muscles allow. 1 repetition is enough.
2. IP: standing straight, feet shoulder-width apart, the muscles of the anterior abdominal wall are tense. "One" - press the heel of the left foot into the floor, hold it in this position for 7-10 seconds. "Two" - IP. Change leg. The number of repetitions is 10.
3. IP: sitting on the edge of a chair, leaning forward, hands on the table. "One" - raise the buttocks above the chair, linger for 2-4 seconds. "Two" - return to IP. The number of repetitions is 15-20 times.
4. IP: sitting on the edge of the chair, back straight, arms around the armrests. Straining the muscles of the arms and chest, squeezing the elbows, pull the armrests towards you. The number of repetitions is 20 times. With fragile armrests, do not perform the exercise.
5. IP: sitting on a chair. At the expense of "one" - straighten your legs, pull your socks forward; raise your hands and pull them up. On the count of "two" - return to the IP. The number of repetitions is 3 times.
6. IP: standing behind a chair, putting your hands on its back. On the count of "one" - take one leg back and spread your arms to the sides. On the count of "two" - return to the IP. On the count of "three" - take the second leg and also spread your arms. "Four" - again IP. The number of repetitions is 4 times.
7. IP: the same as in exercise 6. "One" - take your left leg to the side, raise your right hand. "Two" - return to IP. "Three, four" - do the same with opposite limbs. Repeat a total of 12 times.
8. IP: sitting on a chair, legs and arms extended parallel to the floor. Tilt your torso to the left and right, while spreading your arms. Perform 10 times in each direction.
9. IP: sitting on a chair, legs extended parallel to the floor, hands on the belt. Pull the socks towards you in turn. The number of repetitions is 12 times.
10. IP: standing straight, arms extended forward. "One" - spread your arms to the sides as much as possible. "Two" - return to IP. The number of repetitions is 10 times.
11. IP: sitting on a chair, back straight, shoulders apart. While inhaling, tighten the buttocks as much as possible, while exhaling, draw in the stomach as far as possible. Do 20-30 repetitions. Perform the exercise rhythmically, do not hold your breath.
12. IP: sitting on a chair, knees together, bent at right angles, palms resting on the chair behind the back. Keeping your back straight, at the expense of "one" raise your legs bent at the knees, at the expense of "two" - return to the IP. The number of repetitions is 15-30 times.

Eye charger

If you spend most of your working day at a computer or reading / writing papers, this can lead to visual impairment. When the eyes are overworked, the letters on the monitor or paper begin to double, there is pain and burning in the eyes, they water and turn red. Even with the correct position of the monitor relative to the eyes and good lighting, the eyes simply need to take breaks in work. Ideally, they should last 10-15 minutes per hour. Alas, in most cases this is not possible, but it is not difficult to allocate 3-5 minutes per hour for special exercises for the eyes. They will help relax overstressed muscles, relieve tension. You can perform them right at the workplace.

So you should:

• periodically (every 60-120 minutes) switch vision from close to far - just look into the distance for 5-7 minutes;
• close your eyes as much as possible, then open your eyes wide; repeat 10 times;
• make eye movements up / down, left / right, rotate them clockwise and against it; repeat each movement 10 times;
• reduce your eyes to your nose (try to look at your own bridge of the nose), relax your eyes; repeat 10 times.

Conclusion

In conditions modern world When most people spend many hours in a row in a sitting position, the incidence of osteochondrosis and some other pathologies is steadily increasing. This is not surprising, because among the risk factors for their development are not last place occupy physical inactivity and a sedentary lifestyle.

To reduce the likelihood of meeting such diseases face to face, a person who works in an office, spends the whole working day sitting at a computer, is simply obliged to periodically take breaks during which to perform simple physical exercises. You can choose the appropriate complex yourself, based on the level of physical fitness, the presence / absence of somatic diseases and taking into account a number of other factors. By doing them regularly, at least 1-2 times during the working day, after a few sessions you will notice how your health has improved, the pain in your head, back and joints has decreased, your legs have become less swollen, and your working capacity and mood, on the contrary, have increased. . It is not for nothing that they say that movement is life!

TV channel "Moscow. Trust”, certified trainer A. Miroshnikov offers a gymnastics option for office workers:

Industrial gymnastics exercises for enterprises and offices, developed by specialists from Dnepropetrovsk:

How to smoke? The typical position in which we spend most of the day increases the risk of diabetes, cardiovascular disease and even leads to early death. Yes, and the outlines of our body begin to resemble potatoes. But is it really so bad when so many people spend hours hunched over a desk in the office, and relax in front of the TV?

“Yes, that’s exactly how it is,” says Vladimir Fridman, a chiropractor, specialist in sports medicine from New York Medical Center Accelicare Sports Chiropractic.

When you sit hunched over for a long time, physiological changes occur in the body. It has been proven that this increases the risk of developing many diseases. In addition, you lock your body in a cage. Tissues weaken and may lose their function.

Vladimir Fridman

The doctor often shows his patients how to keep correct position at the table and apply kinesio taping - a technique based on the use of cotton adhesive tapes (if you attach them crosswise to the lower back, it will be easier to keep your posture).

Friedman compares the effect of a static posture to the effect of wearing a cast: when muscle tissue remains motionless for a long time, the fibers shorten and shrink, becoming weaker. But get your body moving using only your own weight - stand up, sit down, go for a walk - and the load will make the muscles stronger.

Movement promotes the flow of water and nutrients into the tissues, activity keeps them healthy. And although our work, in which more and more mobile technologies make us immobile, forcing us to sit and press buttons all the time, we need to think actively and sit actively too.

In other words, during your break, do something to keep your tissues moving and toned throughout the day and for the rest of your life. Lifehacker has already suggested what exercises you can do in. If they seem too complicated for you, follow the instructions from Dr. Friedman.

1. Get a foot massage

Feet really lose mobility if you sit in one position for a long time. Lack of calf and ankle movement becomes a problem. During the day, take a couple of breaks during which you roll your feet with a massage ball or a small bottle of ice water. Remove your shoes, lightly step on a ball or bottle, and roll the object over the arch of your foot. The pressure from the massage will relax the tissues and improve blood circulation.

2. Squat against a wall

Press your shoulder blades and lower back against the wall, squat so that your knees and hips are bent at a 90° angle. Stay in this position for a minute. Repeat the exercise three times. There is no need to do more: you are not squatting for athletic performance, but to prevent tissue degeneration.

3. Lunge

The muscles of the hips, which flex and extend the joints, shorten from constant sitting. It is necessary to properly stretch the anterior thigh muscle group: quadriceps and smaller muscles responsible for movement in the hip joint. Lunge forward with your left foot, bending your knee at a 90° angle. The right knee should not touch the floor. Then change the supporting leg. Repeat the exercise 3-4 times a day.

4. Straighten up

From sitting still for a long time, we begin to bend, round our shoulders and stretch our neck forward. To correct the situation, sit on the edge of a chair, leaning on your tailbone. Turn your arms at your sides in such a way as to take your shoulders back and arch your back. At the same time, turn your feet and spread your hips to the sides. Hold this position for 10 seconds. Repeat 10 times.

5. Stretch your back

This exercise was designed for herniated discs, but it's great for correcting your seated position at the table. Stand up, put your palms on the pelvic bones from the back. This will protect your lumbar spine from overstretching. Slowly lean back as far as you can. Repeat 10 times. Do the exercise once or twice a day.

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 spends most of 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.

Benefits of exercising during working hours:

• 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 working 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, 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 bad, you should reduce the number of repetitions or even 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. Right leg pull back and pull a little, at the same time pull your left hand 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.

Hello everyone! Nowadays, in connection with the general computerization and the development of Internet technologies, more and more people lead a sedentary lifestyle. Sitting in one position throughout the working day adversely affects the health and normal functioning of the body. Thus, employees are more susceptible to various diseases and stress. Therefore, today I will talk about exercises for office workers that will not only help maintain health, but also increase productivity.

The main types of disorders that this mode of operation causes include:

• various pathologies of the musculoskeletal system

Here we can distinguish such disorders as arthrosis, sciatica, osteochondrosis, carpal tunnel syndrome and many others. Diseases of this kind arise due to the fact that during the whole working day the joints are fixed in one position. The blood flow to them is reduced, there is a pinching of the nervous and muscle tissue and various pathologies. Many office workers complain of back, neck and knee pain.

The dress code of many companies obliges women to wear high heels all day. This is very tiring, causes pain, tension in the legs and the early appearance of varicose veins. Try to take off your shoes for a while so that your feet can rest.

• blurred vision

Keratitis (inflammation of the mucous membrane of the eyes) can be called a disease of office workers. The computer screen is constantly flickering, we do not see it, but the eyes catch it, which creates an additional load on the visual muscles. Also, warm air constantly flows from the monitor, it dries the skin of the face and mucous membranes, causing unwanted inflammation, suppuration and premature wrinkles.

After some time of working at the computer, you may notice that everything blurs before your eyes, this is caused by overstrain of the optic nerve. Most often, employees suffer from myopia, i.e. the further away the object, the more vague its outlines.

• premature aging

This is caused by that dry warm air that comes from the computer and office equipment in general. The skin dries up and loses firmness and elasticity, dark circles under the eyes and a painful appearance appear. To reduce this negative effect, drink more pure water and lubricate your face and hands with moisturizers. Include more vegetables and fruits in your diet, in winter you can drink multivitamin complexes and ventilate the room more often. Constant air ventilation will refresh the atmosphere of the office and will serve as a good prevention against colds.

• digestive tract disorders

Due to the busy rhythm of life, we often forget to have lunch, and irregular meals cause malfunctions in the stomach and intestines. Constant sitting in one place and in the same position contributes to the development of congestion in the pelvis and rectum, which contributes to the occurrence of hemorrhoids.

• irritability and depression

People working in the office are in a state of heightened irritability as they often have to multi-task and meet tight deadlines. Stressful situations arise because of the fear of not doing something or making a mistake. Prolonged work in such a rhythm is exhausting, a person feels emotional burnout and the desire to quit. The "manager's syndrome" develops and.

• overweight and obesity

This is the scourge of modern times. General physical inactivity and a sedentary lifestyle contribute to the accumulation excess weight. According to the standards, a person of mental labor needs no more than 2500 kcal per day. If you exceed this threshold, then you need to spend the surplus on physical activity, otherwise an increase in body weight is possible. Obesity leads to malfunctions of the heart and blood vessels, increases the load on the joints of the legs.

In order to reduce the impact of the negative impact of these factors on the body. It is necessary to do exercises and warm-ups in the process of work. Industrial gymnastics allows you to:

• get a charge of vivacity for the whole day;
• increase joint mobility and brain activity;
• improve .

Giving your body at least a little time during the working day, you will feel a significant improvement in your overall health after a while.

A set of physical exercises for office workers

According to the duration of physical activity, there are:

1. mini - break (60-30 seconds);
2. physical culture break (2-3 minutes);
3. industrial charging (5-10 minutes).

The main and most common exercises for office workers include the following ...

Gymnastics for the eyes

By the end of the working day, most people who work continuously at the computer begin to feel pain and dryness in the eyes, swelling of the eyelids appears. To avoid this, take breaks in work for 5-10 minutes. It is useful to do a strengthening exercise for the eyes once a day. It consists of the following:

1. make 10-15 movements to the right and left with the apples of the eyes;
2. rotate first in one direction and then in the other 6-10 times;
3. look a little far away, then look at an object near for 8 times;
4. close your eyes tightly and open your eyes sharply 5 times;
5. look at forefinger in front of the nose 12 times.

These simple exercises will reduce eye fatigue and make you feel better at the end of the day.

Gymnastics for hands

This part of the body is the main working organ of a person. It is through the hands that we receive most of the information from environment and contact her. While working in the office, due to the constant same position, they can become numb and hurt. In order to prevent all this, you need to exercise:

• take your left wrist and twist your palm, first in one direction, then in the other;
• quickly squeeze and unclench your fingers 10-15 times, then tightly squeeze your hand into a fist, hold it for about 3-4 seconds and relax;
• you can do a small massage of each finger with hand cream for 10 minutes.

Blood circulation in the limbs is activated and fatigue disappears. Gymnastics is a good prevention of the occurrence of carpal tunnel syndrome.

Warm-up for the spine

The main part of the load throughout the working day is borne by the spine. Wrong body posture when sitting at a computer causes scoliosis, pain in the neck, back and legs. Most of the diseases of our body are associated with malfunctions of the vegetative nervous system, which cause pinched nerves, a herniated disc and many other serious diseases. They are most often provoked by stress and hypodynamia.

Excess weight also exerts significant pressure on the spinal column. To remove excess tension in the body, joints and back, the following exercises are suitable:

• "lock"

It should be done in a chair with a low back. Raise your limbs above your head with your palms up and clasp them. Lean back and feel the back of the chair, then exhale and lean forward, repeat 6 times.

• "stretch"

Upper limbs should be raised. Grab your left wrist and pull as hard as you can. You can feel the muscles on the left side of your body tense up. Then do the same with the right side. Repeat the exercise 5-6 times.

• "scissors"

Move your hands in front of you in an intensive mode, alternating with rest breaks. Do 10 times.

• "rotation"

Twist your hands first forward and then back, you need to do it 8-10 times.

Due to a sedentary lifestyle in the office, muscle tone on the lateral parts of the body and hips falls, unpleasant fat folds gradually appear on them, this effect is called Venus syndrome. To prevent its occurrence, you need to perform the following simple exercises:

• in a standing position, cross your legs and lean forward, it is advisable to stand in this position for 4-6 seconds;
• put the feet in a parallel position to each other, bend the joints of the legs at the knees and tilt the hips as horizontally as possible to the floor, stay in this position for 1 minute.

Leg warm-up

As a result of constant sitting in a sitting position, blood circulation worsens, and early varicose veins on the legs occur. Cellulite and swelling on the lower extremities are formed. There is a risk of arthrosis, various congestion and neuralgic pains. In order to prevent the occurrence of such ailments, do a little warm-up for the legs at the workplace:

• sitting in place, alternately lift your socks off the floor, your heels should not move, exercise like this for a minute;
• actions are similar to the first exercise, only you need to tear off the floor not socks, but heels;
• now you should work on the buttocks, alternating between compression and relaxation, you bring them into tone.

General strengthening exercises

In addition to individual parts, one must learn to relax the whole body. Work in the office is quite emotionally intense, there is always a risk of not being able to do something. It is exhausting, so you need to learn how to quickly and easily relieve stress. The alternation of relaxation and tension will keep the body constantly in good shape, improve brain activity and blood circulation.

To perform it, sharply tighten the muscles, and then sharply relax. Hold this state for 15 seconds. To achieve the optimal effect, you need to repeat the exercise 2-3 times.

In the process of working at the computer, the head is tilted to the monitor and contributes to a gradual increase in fatigue and pain in the cervical spine. If possible, try to massage it with your hands, lean back for a while on the back of the chair. If the pain does not go away for a long time, then you need to contact a specialist. One of the most common office diseases is osteochondrosis and curvature of the spine.

These are general recommended exercises. You can choose for yourself, something individual. It should be remembered that during charging it is necessary to monitor the rhythm and correctness of breathing. This is necessary to improve metabolism and proper blood circulation.

Try not to sit in one position at the height of the working day, even if there is a lot of work. Have a little warm-up, go to the buffet, take papers to another department, take a walk during your lunch break. It helps to take a break from work tasks and relax a little. The work will go much better and faster if sometimes you are distracted by a short rest. Only robots can work all the time in one monotonous mode, and even those from time to time require repairs.

The results of healing exercises

If you regularly devote time to yourself and your body in the process of work, then it will thank you for this with excellent health and excellent mood. According to statistics, more than 70% of people who exercise in the office are much less likely to suffer from colds and depression. They manage to do the same amount of work as the "hard workers" who forget about themselves.

The alternation of work and rest is the key to good and productive work. Constant stress leads to stress, illness and nervous breakdowns, for a long time taking a person out of the “clip” of the work collective.

The implementation of industrial training for the eyes can reduce the risk of diseases of the organs of vision by 30%. Exercises for the legs and arms relieve early symptoms of arthrosis and congestive pain in the limbs.

Warming up for the spine will increase the overall tone of the body and help strengthen vitality. Its constant implementation can improve the somatic condition of the body and get rid of problems with the digestive tract and blood circulation.

Constant five-minute office exercises refresh, improve the atmosphere and mood in the team, and set you in a working mood. It is better to do gymnastics in a pre-ventilated room in order to improve the supply of oxygen to all cells of the body.

Now you know what exercises you need to do for office workers. Do not neglect this and always stay healthy and energetic. See you soon!