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5 exercises you can do at your desk to stay healthy

By Greg Bell

Muscle strain and computer use isn't something usually thought to go hand in hand. However, office workers face detriments to their health everyday just by being at work and sitting at their desks, which isn't great for maintaining a happy workplace.

A sedentary lifestyle isn't good for anyone – physical inactivity can attribute to a range of health problems, including cardiovascular disease and musculoskeletal disorders, according to Safe Work Australia. If your job requires a great deal of time sitting down, here are some exercises you can do in your Gold Coast commercial property to get the blood pumping.

1. Tone your calves

According to Safe Work Australia, the health issues that stem from prolonged sitting can persist even if you're a person who religiously runs or cycles to work, or goes to the gym – hours of sitting is detrimental to everyone. Toning and keeping your calf muscles active is made easy at a work desk. Lift your knees up until you are balancing on your tip-toes – hold this position for 20 seconds at a time, and you should feel the muscles working from your thighs to your toes.  

2. Relax your shoulders

If your workspace isn't the most ergonomic, your shoulders are going to feel the pressure of working at your computer all day. This can be relieved by taking time to stretch your shoulders a few times a day, which can be done simply and effectively. Raise your shoulders upwards towards your ears while tensing your torso, and hold for 10 to 15 seconds. Releasing and dropping your shoulders will result in you feeling stretched and relaxed.

3. Cross your legs

Most people sit with their legs in a crossed position and if done correctly can be a great way to stretch your glutes while sitting down. Cross your right ankle to your left knee, lean forward and press a few times, and switch over to the other leg. Doing this several times a day can help promote blood flow to your legs and give your thighs a much needed stretch. You'll most likely feel a burst of energy after doing this as stretching releases endorphins which can give you a much needed boost during your mid-afternoon slump, according to Science Focus.

4. Twist your back

A tried-and-true desk stretch is twisting your torso in your chair. Placing your left hand on your left hip sit up straight and slowly twist to the left, holding the position for 15 to 30 seconds before moving back to the same position, and repeating this on the right hand side. A gentle stretch can engage the parasympathetic nervous system, slowing your heart rate and relaxing your muscles, which can relieve tension. 

5. Relax your chest and arms

It's important to take a break from the keyboard. Repeating the same motions such as typing on a keyboard can result in repetitive strain injury which can damage tissues in your muscles, according to Healthdirect. An effective way to take a break while relieving your arms is to clasp your hands together tightly behind your back, tense your torso while sitting up straight and hold the position for 15 seconds. When you release, bring your arms around slowly and stretch them up towards the ceiling. This is a quick and low-stress exercise that can easily be done throughout the day.

If you're looking for a new Gold Coast commercial property for your business to call home, get in touch with the team at Ray White Surfers Paradise for a friendly chat.

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