What are some of the fitness exercises I can perform in the office daily, especially if I have a busy schedule?

Before stretching - walk around the office for about 3-5 minutes. Get some water, go to the bathroom... Five Key Stretches(do stretches for 15-30 seconds)1) Neck Stretches - Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure. 2) Arm Shoulders - Pull your arm across your chest, hook your other arm around it to pull the tension out of your upperback and rear shoulders. 3) Back / Legs - Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs - stretching your hamstrings. 4) Thigh Stretch - Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides. 5) Calves Stretch - Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons. Five Key Exercises1) Legs - Squats - Stand in front of your chair and repeat sitting down and standing up 10 times three times a day. 2) Shoulder Shrugs - Just pull your shoulders as high as you can and roll them forward ten times and backward ten times throughout the day. 3) Dumbbell Curls - While on the phone, you can grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone. 4) Bench Dips - Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day for 10 repetitions. 5) Assisted Push-up - In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day for 10 repetitions. Sometimes the office life can wear you down physically. Revive yourself occasionally with a few stretches and basic exercises. Don't let Office Duty make you pay for larger uniforms or new work clothes

My Dear I know it is very common for most of the office worker to get busy. The first and most important thing to remember keep your posture straight in the chair. Try to maintain posture back straight even if you check files or other documents make sure your table should high enough that chair with your legs can slide underneath it and feet fully in contact with floor. You can sit straight to avoid any curve in your back bone keep shoulder straight in line with you body, now there are lot of chair based exercises do as many as you you can during your own time like chair march, stand and sit, swing arms, stand on the back of chair and swing legs, sit straight on chair and touch your toes from front and sides, toes up then heals ups and stretch and lot of other exercises but make sure deep breath and relaxing exercises are important because office is not gym. Most important reduce your lunch portion and time and go for lunch time walk. it could be a long discussion but initially start from basics. if you use computer at office still same keep your eyes at suitable distance from computer and still maintain body posture. Hope it will work for you if not do not hesitate to keep in touch

Well, most of us work around eight to ten hours a day and do not realize what harm we are doing to our health by neglecting following that i see in this order of importance :

1. Always forget to have adequate water - try keeping a water bottle around your desk.

2.Always using elevators- Take the stairs instead of using the elevator making your day energetic and charged and warmed up. That is called the cardio exercise

3.Straining your eyes keeping a gaze on the computer screen for a long time - Try to look away from the screen every fifteen minutes to far side of your view.

4.Long hours of warming your chair - Try to take a walk and talk to your collegue rather than sending emails.

5.Sitting in office long time with wrong posture - Do not stress yourself as if there is no tomorrow. Sit upright and take short breaks.

6.Working long hours even after official office hours- Some do this to impress the boss,some do to prove that they are the best people available in the company to relie upon - Do not be mistaken,sitting for long hours can damage not only your health but also ruin your capabilities in not being able to finish your work in time.

7.Finally, dreaming of every other thing to do except work (sex,food,party,after office drinks etc)- Do not shift your focus while at work to dream about a new house purchase,attending parties after work, or coordinating with friends planning for any occasion. Work while you are in office and do the rest while you free from office.

Remember, fitness dosen't necessarily mean body fitness, it also means stay fit in body soul and mind.

Cheers,

Walter Cardoza

Neck movement exercises, moving the shoulders,Work on bending back and return to the concavity of a top-to-back, move the hips and legs, doing for the chair, payment against Desk exercises, squat session exercises, lift the legs while sitting on the chair, tensile exercises with the hands placed behind the head, chest pressure exercises, exercises leg and arms, up-and-down stairs without using the elevator and escalator.

Daily Walk plus monday upper body expecise, Tuesday core, wednesday lower body, Thursday upper body, friday core, saturday lower body and sunday Relaxation.

YOU CAN DO A LOT ... TRY TO STAND UP TO BRING THINGS INSTEAD OF JUST MOVING THE CHAIR ... MOVE YOUR FEET ALL THE TIME WHILE SITTING 

Depend on your goals, you can do a lot of things at work. I would advise short but complete training, which will lead you to better fitness and fat burning, such as HIT(High Intensity Training) or TABATA(20 sec work/10 sec rest). Example for the first can be AMRAP(As Many Reps As Posible) of Burpees(Squats, Push Ups, Rear Kicks, Mountain Climbers... or any other bodyweight exercise. But, to be honest with you, instead of going to KFC/Burger King/any other fast food during lunch break, I advise you to do these kind of workouts(bodyweight or with weights if you are in the gym) and then drink rich protein shake which will keep you satisfied for longer. After break you will be back to work even woth more energy as training changes total hormonal balance in your body giving you new strength and energy for the rest of your day. You brain works faster and it is sharper, which means better productivity at work. I can write a lot more but this is quite enough reasons to start exercising.

I have done breathing exercises. When you inhale deep breaths, you do it slowly counting to five and when you exhale release for five as well.  This will strengthen your core muscles as well as relieve stress. It was a great simple exercise 

Neck movements, arm extensions and back relaxations.

EVERY EMPLOYEE MUST FEEL RESPONSIBILITIES - COME OUT FROM THE A/C OFFICES VISIT PROJECT/WORK  LOCATIONS DAILY IN THE MORNING  OR  AFTER LUNCH EVERY DAY..

WALK AND WATCH THE WORK ... GOOD FOR HEALTH AND WEALTH OF THE ORGANIZATION. 

N.Khan (Head Logistics) Mob: 8008444089....