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If you don't have time to exercise in the morning, at least take 10-15 minutes before going to work or to eat in the canteen and do some exercise at your table , office common room. Here are some simple exercises you can do in the office. (Rheumatism Problem Solve)
Exercise 1: Sit up straight in a chair. Place your hand on the arm of the chair. Rotate the neck to the left 10 times, now turn the neck to the right 10 times. Do this 5 times. Then look at the front and lower the neck back to the front once again, do this 10 times.
Exercise 2: Sit up straight in a chair and straighten your arms towards the front. Now fold the wrists and straighten the fingers upwards 10 times and straighten again, thus 5 times.
Exercise 3: There is no other easy but effective exercise like walking. Walking reduces body fat, keeps the heart and lungs healthy, increases energy, strengthens bones. Reduce the use of elevators in the office and take a short walk to the office premises every 3 hours without sitting in your chair.
Exercise 4: Stand up straight and straighten your arms towards the front. Rotate or twist the upper body with the hands once to the left and once to the right. 10 times on the left, 10 times on the right.
Exercise 5: Sit in a chair and lift one leg forward. Fold the outside of the foot 10 times. Now hold the inside of the foot 10 times. Now the other leg in the same way. Do it 5 times on both legs.
Exercise 6: Stand up straight with your hands on your head and legs slightly apart. Lean forward and touch the ground with your hands and go back to the previous place, doing this 10 times.
Some suggestions:
1. Always sit straight in the office chair.
2. After a while of working continuously on the computer, straighten your hands. Muscle strain occurs when the hands are folded for a long time.
3. Do not stare at the computer screen for more than 10-15 minutes continuously.
4. If you get tired eyes after working on the computer, close your eyes for a while, rest and then work.
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