Which exercises can I do at the office?

You can engage in a variety of office-friendly exercises. Consider seated exercises like leg lifts, seated marches, or knee extensions. You can also utilize your chair for chair squats or desk chair leg extensions. Don't forget to take short breaks to stand, stretch, or walk around the office.

What are five exercises you can do at your desk?

It is possible to do some simple workouts when you are at your desk. Here are five convenient ways to do that: - Seated leg lift: Lift one leg at a time while remaining seated. - Chair squats: Stand up and sit back down using your chair. - Desk chair leg extensions: While seated, extend one leg straight out briefly. - Seated torso twists: Sit upright and gently twist your upper body from side to side. - Seated knee extensions: Maintain good posture and extend one leg at a time.

How to stay healthy when sitting all day?

Let's be honest, how come we stay healthy while sitting at the office all day long? It won't be impossible unless you continue to do the following light activities: - Regular Movement: Take frequent breaks to stand up, stretch, and move around. This helps combat the negative effects of prolonged sitting, such as muscle stiffness and reduced circulation. - Ergonomic Workspace: Ensure your desk and chair are ergonomically set up to promote good posture and reduce strain on your body. - Healthy Eating Habits: Opt for nutritious snacks and meals, stay hydrated, and avoid mindless eating at your desk. - Regular Exercise: Incorporate regular physical activity outside of work hours, including both cardiovascular and strength-training exercises. - Stress Management: Practice stress-reduction techniques like deep breathing and mindfulness to counteract the mental and physical toll of a sedentary job.

Ukuzilolonga kwiOfisi | I-15 yeeNgcebiso ezilungileyo zokuzama ngoku

Yeyiphi eyona nto ilungileyo Ukuzilolonga kwiOfisi?

Ubomi baseofisini buhlala busigcina sibotshelelwe kwiidesika zethu iiyure ezinde, singashiyi ndawo yokwenza umthambo. Le ndlela yokuphila ingakhokelela kuluhlu lweengxaki zempilo, ukusuka ekuqineni kunye nokungahambi kakuhle ukuya ekunciphiseni imveliso kunye nokwanda kwamanqanaba oxinzelelo.

Nangona kunjalo, ukuba uyayazi indlela yokubandakanya ukukhawuleza kunye nokusebenza okusebenzayo kwindlela yakho yokusebenza yeofisi, awuyi kunceda kuphela ukulwa nemiphumo emibi yokuhlala ixesha elide, kodwa kuya kwandisa amandla akho, ukugxila kunye nempilo yonke.

Apha ngezantsi kukho uluhlu lwe-15 lokuSebenza olusebenzayo lweOfisi onokulubandakanya ngokulula kumsebenzi wakho wemihla ngemihla. Ezi mithambo ziya kukunceda uhlale usempilweni, ugxile, kwaye womelele imini yonke yomsebenzi.

ukuzilolonga eofisini — *Ukubaluleka kokuSebenzisa kwiOfisi | Umfanekiso: Shutterstock*

Isiqulatho

Ukuzilolonga kwi-Ofisi-Umthambo womlenze kunye noMzimba ongezantsi
Ukuzilolonga kweOfisi – uMzimba oPhezulu kunye neMzimba yeengalo
Ukuzilolonga kwi-Ofisi-Umthambo ongundoqo
Ukuzilolonga kwi-Ofisi-i-Cardiovascular and Energy-Boosting Exercises
IItrakthi ezibalulekileyo
Ukuziqhelanisa neOfisi-Imibuzo ebuzwa rhoqo

Iingcebiso ezilungileyo ezivela kwi-AhaSlides

Isicatshulwa esinye

Ngaba ujonge ukonwaba ngakumbi ngexesha leendibano?

Qokelela amalungu eqela lakho ngombuzo omnandi kwi-AhaSlides. Bhalisa ukuze uthathe imibuzo yasimahla kwithala leencwadi letemplate yeAhaSlides!

🚀 Bamba Imibuzo Yasimahla☁️

Ukuzilolonga kwi-Ofisi-Umthambo womlenze kunye noMzimba ongezantsi

Ngomlenze kunye nomzimba ongezantsi, nantsi eminye imibono ye-ofisi yemizuzu esi-7 ukunceda ukuzilolonga kweeofisi kujongeka lula.

1/ Ukwandiswa komlenze wesitulo kwidesika: Ngoxa uhleli, lungisa umlenze omnye uze uwubambe ungqamene nomgangatho. Flex izihlunu zakho ze-quadriceps, ubambe ngokufutshane, kwaye unciphise umlenze wakho. Ukutshintshela phakathi kwemilenze.

⇒ Ukomeleza i-quadriceps, ukuphucula ukuzinza kwedolo, kunye nokuphucuka kwethoni yezihlunu zamathanga.

2/ Ukunyuka kwezinyuko: Thatha ithuba kwizitepsi zenkampani yakho. Khwela phezulu naphantsi wenze umthambo we-cardiovascular. Xa uqala ukuzilolonga, zilolonge ngesantya esikhululekileyo kwaye ngokuthe ngcembe wongeze ukuqina.

Ukwandisa ukomelela kwentliziyo, utshise iikhalori, kwaye uphucule ukomelela okusezantsi, ngakumbi kukuqina, amathanga, kunye namathole.

Imizuzu emi-5 Ukusebenzela i-ofisi — *imizuzu 5* *Ukuzilolonga kwiofisi | Umfanekiso: iStock*

3/ Izandiso zedolo elihlala phantsi ngokuxhathisa (usebenzisa ibhendi yokumelana): Hlala iinyawo zakho zithe tyaba emgangathweni. Khupha ibhanti yokuxhathisa emaqatheni akho. Yandisa umlenze omnye ngokuthe ngqo kwicala elichasene nokumelana nebhendi. Phinda kwakhona kwelinye icala.

⇒ Ukomeleza abaqweqwedisi be-hip kunye nezihlunu zamathanga.

4/ Hlala udonga: Beka umqolo wakho eludongeni. Khawube nomfanekiso wakho uhleli esitulweni. Slayida umva wakho phantsi eludongeni de amadolo akho aguqe kwi-angle ye-90-degree. Bamba le ndawo ixesha elide kangangoko ukhululekile.

⇒ Yenza umthambo wemilenze yakho kwaye wandise ukunyamezela.

Ukuziqhelanisa rhoqo le mithambo kunokubonelela ngeenzuzo ezininzi malunga nokuphucula ukulinganisela komzimba kunye nokuphila kakuhle. Oku kubaluleke ngakumbi njengoko umzimba osezantsi uhlala uphantsi koxinzelelo lomzimba.

Ukuzilolonga kweOfisi- Umzimba oPhezulu kunye neMzimba yeengalo

Yeyiphi imisebenzi yeofisi enceda ukuqeqesha umzimba wakho ongasentla kunye nengalo ngokufanelekileyo? Jonga i-3 ephezulu ekulula ukuyifunda kwaye uziqhelanise nemithambo ngolu hlobo lulandelayo:

5/ IDesk Push-Ups: Yima ujonge idesika yakho. Beka izandla zakho kumda wedesika, ube banzi kancinci kunobubanzi bamagxa ngaphandle. Gcina umzimba wakho kumgca othe ngqo ukusuka entloko ukuya kwizithende. Yehlisa isifuba sakho ngasedesikeni ngokugoba iingqiniba zakho. Pushela umva ukuya kwindawo yokuqala.

⇒ Yomeleza isifuba sakho, amagxa, kunye ne-triceps, uphucula ukomelela komzimba ophezulu kunye nokuma.

6/ I-Tricep Dips (usebenzisa umphezulu ozinzile): Hlala kwincam yomhlaba ozinzileyo, njengedesika yakho okanye isitulo esomeleleyo. Beka izandla zakho emphethweni iminwe yakho ijonge phambili. Shenxisa isinqe sakho kumphezulu kwaye wehlise umzimba wakho ngokugoba iingqiniba zakho. Pushela umva ukuya kwindawo yokuqala.

⇒ Ukujolisa kwi-triceps yakho (izihlunu ezingasemva kweengalo zakho ezingaphezulu).

indlela yokuhlala ukwimo kunye nomsebenzi weofisi — *Uhlala njani umilo ngomsebenzi weofisi - Ukusebenzela inkqubo yeofisi* | *Umfanekiso: Isikhuseli*

7/ Ukutsalwa kwesakhelo somnyango: Fumana isakhelo socango elomeleleyo. Bamba isakhelo ngezandla zombini, iintendelezo zijonge kuwe. Zixhome kwisakhelo kwaye utsale isifuba sakho kwisakhelo. Zihlise umva ezantsi.

⇒ Ukujolisa umqolo wakho kunye neebhiceps, uphucula ukomelela komzimba ongasentla.

Lo mthambo ungentla womzimba kunye nengalo unokudityaniswa kwinkqubo yakho yeofisi ukomeleza kunye nethoni yamaqela ahlukeneyo omzimba omzimba aphezulu, ukuphucula ukuma, kunye nokunciphisa uxinzelelo. Kubalulekile ukukhetha ubunzima obufanelekileyo okanye inqanaba lokuxhathisa kumsebenzi ngamnye ukuqinisekisa ukhuseleko kunye nokusebenza kakuhle.

Ukuzilolonga kwi-Ofisi-Umthambo ongundoqo

Indlela yokwenza i-ofisi ebandakanya ukusetyenziswa kwemisipha yesisu sakho kunye nezihlunu zangasemva ngendlela elungelelanisiweyo? Thatha ixesha lokuziqhelanisa le mithambo ilandelayo kwaye uya kumangaliswa ukuba kulula kangakanani kwaye isebenza kakuhle kangakanani kwizihlunu zakho ezingundoqo.

8/ Ehleli phantsi iRussian Twists: Hlala iinyawo zakho zithe tyaba phantsi kwaye amadolo agobile. Ungqiyame kancinci ngasemva, ugcine ukuma okuhle. Hlanganisa izandla zakho kwaye ujije umzimba wakho ongaphezulu kwelinye icala kwaye emva koko.

⇒ Iijijethi zaseRashiya ezihleliyo zilungile ekujoliseni izihlunu zakho ezigobileyo, ukukhuthaza ukucaca kwesinqe, kunye nokomeleza undoqo wokuqina.

9/ Iiplanga (yenza izithuba ezimfutshane): Hlala emphethweni wesitulo sakho ubeke iinyawo zakho phantsi. Beka izandla zakho kwisitulo sesihlalo, iminwe ijonge phambili. Phakamisa umzimba wakho esihlalweni, ugcine umgca ochanekileyo ukusuka entloko ukuya kwizithende. Bamba le ndawo yeplanga ngamaxesha amafutshane, njengemizuzwana eyi-10-20.

⇒ Amaplanga abandakanya kwaye omeleze umbindi wakho uphela, kubandakanywa isisu, ii-obliques, namazantsi omqolo, ngelixa ekwanceda ekumeni ngcono.

I-1 yemizuzu ye-ofisi yokuzivocavoca — *Ukuzilolonga okulula-umzuzu o-1 wokuzilolonga eofisini*

10 / Ukujija iTorso: Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Yandisa iingalo zakho ngqo emacaleni. Jikelezisa umzimba wakho ophezulu ukuya kwelinye icala, emva koko ubuyele embindini, kwaye uphinde kwelinye icala.

⇒ Ukujijwa kwetorso okumileyo kubamba ii-obliques zakho, kukhulisa ukuguquguquka komqolo, kwaye komeleze umbindi.

11 / Izandiso zedolo elihleliyo: Hlala ngokuma okufanelekileyo kwaye iinyawo zakho zithe tyaba phantsi. Yandisa umlenze omnye ngqo phambi kwakho, ubambe ngokufutshane, unciphise, uphinde uphinde ngomnye umlenze.

⇒ Le mithambo yomeleza umbindi kwaye ibandakanya izihlunu zamazantsi esisu.

Ukwenza olu qheliselo lungundoqo kwindlela yakho ye-ofisi yemihla ngemihla kunokukunceda uphuhlise undoqo owomeleleyo nozinzileyo, okhokelela ekuphuculweni kokuma, ukunciphisa amathuba okuphatheka kakubi ngasemva, kunye nokomeleza ukomelela kwemisipha engundoqo. Qiniseka ukuba uyenza ngokuchanekileyo kwaye rhoqo ukuze ufumane iziphumo ezilungileyo. ”

Ukuzilolonga kwi-Ofisi-i-Cardiovascular and Energy-Boosting Exercises

Imithambo yentliziyo kunye ne-Energy-Boosting nayo ibaluleke kakhulu kwimpilo yakho yengqondo kunye nomzimba ngokunjalo. Unganikezeli, uya kwinqanaba lokugqibela.

12 / Amadolo aphezulu ngoMatshi (ukumatsha endaweni enamadolo aphakamileyo): Yima uhlukanise ngeenyawo ububanzi besinqe. Qala ukumatsha kwindawo ngelixa uphakamisa amadolo akho phezulu kangangoko kunokwenzeka ngesinyathelo ngasinye. Gcina isantya esikhawulezayo.

⇒ Ukumatsha amadolo aphakamileyo kunyusa izinga lokubetha kwentliziyo yakho, kukhuthaza ukomelela kwentliziyo, kwaye komeleza imisipha yemilenze.

umthambo ongcono wabasebenzi baseofisini — *Owona msebenzi ungcono wabasebenzi baseofisini*

13 / Ukubaleka kwindawo: Yima iinyawo zakho ziqelelene ngokukhululekileyo ngobubanzi be-hip. Qala ukubaleka endaweni, phakamisa amadolo akho, kwaye ujiwule iingalo zakho ngokwemvelo ngokungathi uyabaleka. Baleka ngesantya esiphakathi, esizinzileyo kwaye wandise ukuqina emva kokuqhela

⇒ Ukubaleka endaweni kunceda ekuphuculeni ukuqina kwentliziyo, ukutshisa iikhalori, nokomeleza imilenze.

14 / Ukukhaba ngeempundu (ugijima endaweni ngelixa ukhaba izithende zakho ukuya kwi-glutes yakho): Yima ngeenyawo zakho ububanzi be-hip-width ngaphandle. Qalisa ukubaleka endaweni ngelixa ukhaba izithende zakho kwi-glutes ngenyathelo ngalinye. Gcina isantya esizinzileyo.

⇒ Ukukhaba ngeempundu kunceda ukunyusa izinga lokubetha kwentliziyo yakho, ukomeleza ukomelela kwentliziyo, kunye nezihlunu ezijolise ekujongiseni.

15 / Umlenze Omileyo Uyaphakamisa: Yima ngobude neenyawo zakho kunye. Phakamisa umlenze omnye ngqo phambi kwakho phezulu kangangoko kunokwenzeka ngelixa ugcina ibhalansi. Yihlise kwaye uphinde ngomnye umlenze.

⇒ Lo mthambo wongeza ukubetha kwentliziyo, uphucula ukuqina, kwaye womeleza imisipha yemilenze.

Ukongeza ezi mithambo zisempilweni yentliziyo kwindlela yakho yeofisi yemihla ngemihla kunokomeleza amandla akho, kuphucule impilo yakho yentliziyo, kwaye kuphucule ukomelela kwakho kukonke. Qinisekisa ukuba uzenza ngesantya esiziva ukhululekile kuwe kwaye uthathe amanyathelo okuthintela nakuphi na ukwenzakala okunokwenzeka.

IItrakthi ezibalulekileyo

Le yimisebenzi elula ephezulu yabasebenzi baseofisini. Ukuzilolonga oku-3 ngosuku kwaye ukwenze kube ngumkhwa, umzimba kunye nengqondo yakho ziya kuvuna imivuzo.

Ukusebenzela iOfisi-Imibuzo ebuzwa rhoqo

Yeyiphi imithambo endinokuyenza eofisini?

Ungazibandakanya kwiindlela ezahlukeneyo zokuzilolonga ezilungele iofisi. Qwalasela imithambo ehleli phantsi efana nokunyuswa komlenze, ukuhlaliswa phantsi, okanye ukongezwa kwamadolo. Unokusebenzisa isitulo sakho kwi-squats yesitulo okanye ukongezwa komlenze wesitulo sedesika. Ungalibali ukuthatha ikhefu elifutshane ukuma, ukuzolula, okanye ukuhambahamba eofisini.

Yeyiphi imithambo emihlanu onokuyenza kwidesika yakho?

Kuyenzeka ukwenza imisebenzi elula xa ukwidesika yakho. Nazi iindlela ezintlanu eziluncedo zokwenza oko:
- Ukuphakanyiswa komlenze ohleliyo: Phakamisa umlenze omnye ngexesha ngelixa uhleli.
-Isitulo se-squats: Yima kwaye uhlale phantsi usebenzisa isitulo sakho.
– Izandiso zomlenze wesitulo kwidesika: Ngelixa uhleli, wandisa umlenze omnye ngokuthe ngqo ngokufutshane.
-I-torso twist ehleliyo: Hlala ngokuthe tye kwaye ujije ngobunono umzimba wakho ongaphezulu ukusuka kwelinye icala ukuya kwelinye.
– Ukwandiswa kwamadolo ahleliyo: Gcina ukuma kakuhle kwaye wandise umlenze omnye ngexesha.

Indlela yokuhlala usempilweni xa uhleli imini yonke?

Masithethe inyani, kwenzeka njani ukuba sihlale sisempilweni ngoxa sihleli eofisini imini yonke? Ayinakwenzeka ngaphandle kokuba uqhubeke nokwenza le misebenzi ilandelayo yokukhanya:
-Ukushukuma rhoqo: Thatha ikhefu rhoqo ukuze ume, uzolule kwaye ujikeleze. Oku kunceda ukulwa nemiphumo emibi yokuhlala ixesha elide, njengokuqina kwemisipha kunye nokunciphisa ukujikeleza.
-Indawo yokusebenzela ye-Ergonomic: Qinisekisa ukuba idesika yakho kunye nesitulo zisekwe ngokwe-ergonomically ukukhuthaza ukuma okuhle kunye nokunciphisa uxinzelelo emzimbeni wakho.
-Indlela yokutya okunempilo: Khetha ukutya okunesondlo kunye nokutya, hlala u-hydrated, kwaye uphephe ukutya okungenangqondo kwidesika yakho.
-Ukuzilolonga rhoqo: Bandakanya umthambo rhoqo ngaphandle kweeyure zomsebenzi, kubandakanywa imithambo yentliziyo kunye noqeqesho lokuqina.
-Ulawulo loxinzelelo: Ziqhelanise neendlela zokunciphisa uxinzelelo njengokuphefumla nzulu kunye nengqondo ukuchasana noxinzelelo lwengqondo kunye nomzimba lomsebenzi wokuhlala.

Ref: Ukutyiwa | LwezeMpilo