Exercise at work - try out training at your desk!

The health consequences of working at a desk

Sitting for a long time is certainly not good for the muscular system. Usually after the first two hours at a desk, the first inconveniences begin to be noticed. Especially since in most cases the workplace does not fully meet the necessary standards of the so-called ergonomic principles. Wrong desk height, a monitor that is too low, a chair that is too soft or hard, are just some of the issues that can make it difficult to maintain a correct posture.

What are the most frequent consequences of sitting at a desk for a long time?

• headaches and difficulty in staying focused
• excessive shoulder protraction with the head extending forward
• weakening of abdominal muscles by deepening lumbar lordosis
• "closing of the chest" and deterioration of respiratory capacity
• pain in the spine (especially in the cervical and lumbar-sacral sections)

A sedentary lifestyle is one of the main factors in the development of posture defects. Disorders in the form of a round back or scoliosis are primarily the effect of prolonged sitting in the wrong position with the deterioration of anatomical-functional capacity. The development of a muscular dysbalance (i.e. disorders of even tension) causes a compensatory adjustment of the body over time, which in consequence leads to impairment of everyday functioning.

The best exercises at work - how to exercise while at the desk?

Although public awareness of healthy lifestyles has improved significantly over the last few years, there is still resistance to implementing recreational physical activity into the daily schedule. Excessive workload and the resulting fatigue can make regular exercise difficult. However, when working at a desk, you should take care of your own body!

To avoid excuses, it is worthwhile to decide on training... at work! It turns out that it is enough to systematically perform a few simple activities during the day to activate the "sedentary" muscle structures and joint connections - this will give your body a solid boost of energy.

Here is a list of some simple exercises to do at your desk!

• Alternating head rotation
• Seated raises on your fingers
• Active extension of fingers upwards
• Pulling the shoulder blades back together with extending the chest
• Torso bends with deepening in an upright position

In addition to the above, a very good way is simply to walk away from the desk. A short walk around the room or the adjacent room will certainly allow your body to relax. It is also worthwhile to go a short walk on the stairs - a visit to the upper or lower floor will have a good influence on the functioning of the joints.