Fitness in the conditions of office

Speaking about advantage of sport and fitness, we usually remember and we mean regular trainings in the gym, the pool or at stadium. And sadly we sigh if we at all have on it no time or an opportunity. But actually and sitting all day at work, it is possible though a little to acquaint itself with a healthy lifestyle.
Even it is possible to find time in the most severe conditions of modern office to arrange every day several sports five-minutes. It will bring benefit to our health and also will help to cheer up, lighten the mood and it is possible even to increase working capacity.

So, what mini-warm-ups can be arranged for themselves during the working day.

Exercises for hands

Rotate hands clockwise and back.
Also rotate hands below an elbow. Leaving shoulders motionless.
Extend hands before yourself forward. Squeeze in a fist and unclench fingers.
Put hands before yourself, Put palms. With a force press palms to each other and release.
Occupations for hands with dumbbells or an expander are most effective. But in the conditions of office it is problematic. Though if very much to want, then it is possible to drag also dumbbells, or to use instead of them plastic small bottles with water or sand.

Exercises for a neck and humeral belt

- Incline the head to the right and on the left, trying to touch an ear a shoulder.
- Incline the head forward and back.
- Rotate the head, doing a whole revolution in one and other party.
- Leaving shoulders motionless, the head forward, then also back.
- Raise shoulders as much as possible up, then lower in a starting position
- Rotate shoulders forward, doing a whole revolution. Then same rotations back.

Exercises for legs

Exercises for prevention of flat-footedness:
Are carried out without footwear
- Sitting on a chair, extend legs forward. Rotate feet around clockwise and back.
- "Write" in the same pose with toes of a letter, figures or any other symbols.
- walk back and forth on outer side of foot.
- Put legs on a floor, lift socks of legs and squeeze and unclench fingers.
- Standing on a floor, Raise serially heels and socks, transferring to them body weight.
- Put on a floor a ball for big tennis or a rubber massage ball with a needle surface. Roll it on a floor feet of legs.

Exercises for eyes

There are several exercises which will help eyes to have a rest and get rid of tension. Also they are useful to prevention of development of progressing of short-sightedness.
- Several times strong narrow eyes for 2-3 seconds, and then open them.
- Within 30 seconds very quickly blink.
- You transfer a view from very close object of distant. It is possible to extend a finger of a hand up and to serially look at a finger-tip, at a distant wall a landscape outside the window. If you sit near a window, then it is possible to draw a small point on glass and to focus a look alternately on this point and on distant objects outside the window.
- Move eyes on the left to the right from maximum, then also up-down.
- Rotate pupils around, clockwise and counterclockwise.
- "Draw" eyes an infinity symbol – the turned eight.
- Sitting in a workplace, put elbows on a table, close eyes and cover them with palms. Sit so 2-3 minutes

Intimate gymnastics

It exercises of Kegel who strengthen and support intimate muscles in a tone. As a rule, all know about this their appointment – exercises strengthen muscles of a vagina and it improve feelings at intimate contact. But not all know that besides these exercises are useful also to treatment and prevention of incontinence of urine. And also they improve blood circulation in a small basin.
The essence of exercises consists in tightening and unclamping of muscles of a crotch in various variations. It is the only mini-charging which can be carried out at any time as it is absolutely imperceptible for people around.

Active exercises

And if you have an opportunity for 10 minutes to retire behind the closed door, then it is possible to do some more dynamic mobile exercises.
Squats – very useful and not really heavy exercises. Are useful to legs, besides improve a shape of buttocks.
Push-ups from a wall – are useful to muscles of hands and a breast.
Body tilts in the parties, forward, back. – good warm-up for back muscles.
Raise hands in the parties, then up, as much as possible stretch, and lower hands down, at the same time inclining the case forward.
Get up a back to a wall, having pushed legs a little forward. Slowly squat down, driving a back into the corner and not tearing off foot from a floor.
Get up behind a chair back. You hold a back, and raise serially legs in the parties.
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Of course, everything depends on specifics of your profession, working conditions, severity of labor discipline, existence around other people. I sit in the room with two people, besides, to us during the day visitors constantly come. Therefore with zaryadka especially you will not be developed. But to do some exercises for legs, hands and eyes sometimes happens perhaps. (and when on some affairs I go to a toilet, at the same time I do 20 squats there).