Start your day by stretching your body
According to Harvard Health Publishing, USA, you should spend 5 - 10 minutes stretching the main muscle groups as soon as you get out of bed. Regular stretching helps keep muscles long, lean and flexible, preventing excessive tension. Strong muscles also aid in maintaining balance, which helps prevent falls. Simple stretches like toe touches, side stretches, and shoulder rolls can help energize you during a busy workday.
Exercises at the desk
Every hour, take a few minutes to stand up, stretch, and do simple exercises like seated leg lifts, push-ups, or squats. These movements improve blood circulation, benefiting both physical and mental health.
Climb stairs
Climbing stairs is a cardiovascular exercise that helps strengthen your legs and increase your heart rate. Climbing stairs every day can reduce your risk of cardiovascular disease, including stroke, heart attack and blood clots.
Take a walk at lunchtime
You can spend part of your lunch break walking 10-15 minutes around your workplace. Walking is a low-impact exercise that promotes cardiovascular health and reduces stress, helping you be more productive the rest of the day.
Exercises at home
For those working from home, small workouts can be easily integrated into your daily schedule. Take advantage of small breaks to participate in exercises that don't require weights, such as push-ups, squats or lunges. You can also use household items like water bottles as weights for bicep curls or shoulder presses.
Benefits of small workouts
Small exercises bring many benefits. They save time, making it easier to stick to a workout routine. These small bursts of exercise help strengthen muscles, promote mental health and improve cardiovascular health. Additionally, moving regularly throughout the day can help prevent the negative effects of sitting for long periods of time, such as poor posture and decreased metabolism.
