Have you ever thought about how to combine your work commitments with the possibility to keep in shape dedicating 10-15 minutes a day to exercises suitable for working life?
If executed with continuity and dedication they can prevent potential postural problems and keep muscle tone. A Mayo Clinic study has designed the project of an office with tapis roulant instead of chairs and the possibility to keep in exercise even during meetings. At the end of the 8 months, the health of the employees was better, losing almost 4 kilograms and reducing the levels of cholesterol and triglycerides.
For neck zone:
turn the head clockwise and then counterclockwise for ten times. Then lift and lower the head and turn it again right and left for 15 times with extreme slowness.
For the arms:
give your back to the desk and place your hands palms on the edge. Slide your feet forward, creating an oblique line with your body: support your weight with hands and heels. Bend your arms to create a 90 degrees angle and then stretch them back. Repeat 15 times.
For the legs:
sitting on the chair, lift slowly the back part of the foot and support on the toe; then do the opposite movement, lay down the entire sole of the foot and lift the toes and support on the heels. It has to be a fluid, slow and continuous movement. Repeat 15 times and make 2 series. Place your hands on the seating side edges and quick enough lift the leg and bring it in toward the chest, then do it with the other one. Repeat 15 times for each leg.
use the chair to make squats: when you feel the chair under your bottom stand up again. Repeat the exercise for 20 times.
For the abdomen:
seated, straight-up and laid back firmly against the seat back with your feet on the ground. Hold with your hands the seating side edges, breathe in and then, breathing out, lift the legs and bring them in toward the chest as much as you can. Lift them 10 times breathing in and out. Repeat the exercise 2 times.