Training in the office and at home
It is autumn, soon winter, and most people are back to the "ordinary" everyday life of work, school, leisure activities, social life and training. For many, the latter can be difficult to find time for as often as you would like, due to busyness or other things that get in the way. Therefore, it can be a good idea to combine working life and home life with training - so that you get some exercise every day , if you don't have time to devote to it otherwise, which is incredibly important for good health .
During long days of sedentary work, this can affect the posture, and to counteract this, we have put together some simple exercises to counteract bad posture .
- Why exercise in the office
- Tips for training in the office
- Why train at home?
- Tips for training at home
- Advice from physiotherapist
It is important to have some exercise every day
It is incredibly important to move a little every day. It is recommended to get a minimum of 30 minutes of activity every day - and just half an hour is essentially a fairly affordable amount of time in which it should be possible to exercise. You can easily get the minimum of 30 minutes during the day at the office ( when you are not busy with tasks and meetings) or at home. Here we have created a guide for training in the office and at home with simple tips and exercises that you can perform without necessarily having a lot of equipment.
Why exercise in the office?
The office is often very quiet. It can be varying working days, whether they feel heavy or light, there can be a lot or little to do , and it can be that you don't have time to think about anything other than what you are doing at work. For health reasons, however, it is not good to constantly sit still and not get exercise, while at the same time being burdened by work tasks. That is why it is important to get some form of training into the office.
In addition, you can get injuries or pain in muscles and joints by sitting too still. That is why you should get training in the office, and it is easy to get it done. We have made a guide to what kind of training you can do to prevent injuries, take a look here .
It may be a good idea to invest in a pair of good running shoes with good shock absorption if you want to avoid damage to muscles and joints from too much office time. A good pair of women's running shoes that provide good support are the Endorphin RX1 running shoes :
Tips for training in the office
First, it is important to "prepare" the body for exercise; this can be done by, for example, stretching and bending a little. If you have some weights lying around in the office, it is optimal, but it is not expected that you will have to lug a lot of training equipment into your workplace. With the weights, you can easily do some strength training while sitting in the office chair or if you stand up. If you don't have any weights or dumbbells available, you can use heavier books or office equipment that provide weight. Here you can do different exercises, either you can walk around with the weights, or you can do some lifts or squats. We have made a guide to different strength exercises: The best strength exercises for the whole body.