It's
no secret that human beings were not made to sit at a desk for eight hours
a day, yet a stroll to the water cooler is often the only exercise
available to sedentary North American workers. In Germany, on the other
hand, laws force employers to provide staff with sports equipment in the
workplace. And in Japan, businesses give their employees daily breaks that
must be used for physical exercise.
At the risk of being mocked by your colleagues, why not adopt the
Japanese model? Transform your coffee breaks into health breaks a few
minutes of exercise will be enough to revive both your body and your
spirit. There's no need to run to the gym to unwind. Try a few of these
exercises on your next coffee break and feel the difference.
Circles with the head. Pivot your head very slowly by making
three to five big circles in each direction.
Shoulder lifts. Slowly lift the shoulders with a
forward-backward movement and vice-versa. Repeat three to five times.
Forward stretch. Sitting on your chair, put your head on your
knees. Keep that position for a few seconds before sitting up again.
Forward back stretch. Sitting straight on your chair, put your
hands on the front edge of the seat and slowly bend forward while keeping
your back straight and your head up. Then, let your head and your
shoulders fall and arch your back.
Shoulder stretch. Put your right hand on the upper part of your
back by passing over your shoulder, and put your left hand on your lower
back. Join your fingers. Slowly pull until the position becomes
uncomfortable and hold that position from 5 to 15 seconds. Repeat the same
gesture twice on each side.
Lateral chest movements. While sitting, put your hands on your
hips and stretch your chest as far as possible to the left or the right.
Hold the position for a few seconds. Repeat on the other side.
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Much
like chimpanzees, humans were not designed to
sit at a desk all day long.
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Hip stretch. Sit at the edge of your seat. Bring your knee
close to your chest. Let the knee fall back towards the ground and bring
it as far back as possible. Repeat with the other knee.
Calf stretch. Sitting with your back against the chair, stretch
one leg until your knee is straight, not bent. With he opposite arm, try
to reach your ankle or your toes. Repeat the exercise with the other
leg.
Ankle rotations. While sitting, cross your legs and rotate your
foot in both directions. Change legs and repeat the exercise.
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