Mom’s Life
Amira Salsabila | Haibunda
Monday, 11 Sep 2023 21:50 IWST
Jakarta –
Light exercise can help mothers increase metabolism, improve blood flow, and improve focus. There are several types of light exercise that you can do at the office.
Many working mothers may spend 8 to 9 hours per day sitting at their desk. This of course affects your body posture and makes you less active.
Work may take up a lot of time in the day, there is a possibility that Mother cannot always do the recommended exercise after finishing work because she is too tired.
However, mothers can still do light exercise while at the office. Not only does it provide health, it turns out that exercise during the workday can improve mood, productivity, time management and task tolerance.
Here are several types of light exercise that you can do from your work chair to improve your health while working:
1. Arm reach
Launching from the page Science of People, this simple, yet effective exercise wakes up your arms and shoulders while stretching your ribs. Raise your arms up and wiggle your fingers as they extend toward the ceiling.
Feel your ribs pulling upwards as your spine lengthens. Optionally, relax your neck and back.
2. Twisting the body while sitting
Sit up straight, engage your core, and slowly twist to one side. Keep the spine as straight as possible. Use your chair or seat back as leverage to adjust the intensity of the rotation.
3. Chair pigeon
Hips easily become tight and tired after sitting for too long. This cross-legged position externally rotates the hip flexors and glutes to radiate relief throughout the lower back.
4. Chair calf raises
Launching from the page Cleveland Clinic, Calves help you run, walk, jump and balance. Calf raises strengthen them. Start by doing calf raises while sitting.
As you get stronger, place something heavy in your lap to add weight or do calf raises while standing behind your chair.
5. Chair squats
Weak glutes and tight hip flexors can cause ‘dead butt’ syndrome, numbness and pain in the buttocks, hips and lower back associated with too much sitting.
Doing chair squats before you sit at the table can help strengthen this area.
6. Leg raises
Make sure it is far enough from a wall or table so that you won’t kick anything. Then, sit back in your chair, press your tailbone down, and lightly engage your core.
Then, flex all the muscles in your legs while slowly lifting your feet off the floor until both feet are parallel in front of you. Hold for 5 seconds then lower and repeat 10 times.
7. Triceps dips
Move to the front of the chair, with both hands facing forward. Place your palms flat on the chair, bend your elbows straight back, and lower your body straight down a few inches, keeping your back as close to the chair as possible. Then, straighten your arms to rise back up to start.
8. Seated bicycle crunches
Sit in a chair with your feet flat on the floor. Place your hands behind your head and lift one knee towards the opposite elbow, twist your body down towards it, then return to a sitting position with your back straight.
9. Oblique Twists
Sit up straight with your feet hovering above the floor, holding the edge of your table. Next, use the core to rotate the chair from side to side. Mothers are advised to do this exercise 15 times.
So, those are several types of exercise that can be done at the office in a simple and practical way. Hopefully it’s useful, yes, Mother.
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Also watch the video of five exercise movements to shrink the stomach below, Mother.
(asa)
2023-09-11 14:50:00
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