For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come. 1 Timothy 4:8
Rose: Bae, I dey go jog o. Abeg, come lock door.
Emem: You really dey lucky. I wish say I fit dey join you. See me now, na work I dey prepare for.
Rose: I no sure say you wan do this thing. If you mean am, you go find way.
Emem: Which way for this Lagos? Imagine, Monday to Saturday, na office. I don comot from house by 5am, sit down for desk till 8pm, come enter house by 11pm. I go don tire na. How I wan take do am?
Rose: Babe, you still dey learn o?
Emem: How? Show me the way na
Rose: You no know say simple exercises dey when you fit do for office, even for your desk sef.
Emem: Na lie o 😱
Rose: He dey na. I go show you when we see for night.
Emem: Haaa, thank you. Thank God o..so solution dey and I just dey dull since.
Rose: Bye bye
Emem: Bye bye jare. See you later.
When you do not move your car for a long period of time, it breaks down because it was created to move. The same thing happens to the body. The body was created to move. All the organs and systems function effectively with movement. Lack of activity and sitting for too long affects the functioning of the body. It is detrimental and can lead to severe health problems such as obesity, hypertension, myocardial infarction, stroke, etc. Being more active can help you think, feel, sleep better and perform daily tasks more easily and if you are sedentary, sitting less is a great place to start. It is important to move the body as much as we can to avoid suffering later.
According to the American Heart Association, the recommended amount of physical activity is not met by individuals and have caused more harm than good. There have been severe cases of diseases that needs to be tackled.
RECOMMENDED PHYSICAL ACTIVITY FOR ADULTS:
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
Spend less time sitting. Even light- intensity activity can offset some of the risks of being sedentary.
Gain even more benefits by being active at least 300 minutes (5 hours) per week.
Increase amount and intensity gradually over time.
RECOMMENDED PHYSICAL ACTIVITY FOR KIDS
Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
Include vigorous-intensity activity on at least 3 days per week.
Include muscle- and bone strengthening (weight-bearing) activities on at least 3 days per week.
Increase amount and intensity gradually over time.
When it comes to exercising, there should be no excuse. Although, it can be near impossible to exercise if we are not deliberate about taking steps to because of our schedule. Working a desk job close to 60 hours per week or even more, helping the kids with homework, cooking meals, and all those responsibilities leave little or no time to fix in your workout. It requires discipline and a strong will power to swing into action. If you are working in an office, you can either wake up earlier to work out before stepping out every morning or workout after work. If these options seem impossible, you can perform exercises at work. There are organizations who have devised the means for their staff to work out by bringing in professionals to conduct sessions for staff at the close of work but if this is not available at your workplace, there are exercises you can do at your desk that are also very effective. When it comes to exercising, it is much more about how well, than how much. A little can go a long way. Desk jobs can cause weight gain, increase the strain on your back, wrists, eyes and neck, stress, lack of energy, depression and can result in a general loss of muscle
tone. This is is why it is important to get some workout in to avoid these issues.
According to studies from the American College of Sports Medicine and the Journal of Workplace Health Management:
60% of employees said their time management skills, mental performance, and ability to meet deadlines improved on days they exercised
27% of employees reported higher levels of “dealing calmly with stress” on days they exercised.
41% of employees reported higher rates of “feeling motivated to work” on exercise days.
Besides these health aspects, the number one benefit exercise has on your work is that it improves your productivity by allowing you to take regular breaks and clear your mind. Workplace workouts can help you make the most of your limited hours. With a little creativity, you can take advantage of the few minutes you have between pending deadlines and learn to exercise while you work.
Here are some exercises you can do to help…
1) Stretches
You can get your muscles ready for work by stretching. Stretch from head to toe, beginning with the neck. Slowly tilt head towards shoulder, hold for ten seconds then alternate sides. Loosen up your shoulders to get rid of the ache, increase flexibility and add strength, roll both shoulders forward in a circular motion., roll both shoulders backward in a circular motion, repeat ten times. You can also
stretch arm out with palm down, with other hand, pull fingers down hold for three seconds, then pull up on fingers. Hold one foot off the floor with your leg straight, flex your ankle pointing your toes up, extend you ankle pointing your toes down.
Do ten times and repeat with other leg. Next, draw a circle with your toes, moving one foot clockwise and then counter-clockwise, then change feet.
2) Leg lifts and swings
You can hold any equipment that can handle your weight to perform this. With leg lifts and swings, you use the muscles in the leg you are moving and also use the weight of your body to strengthen the leg you are standing on for support. It is best to hold onto the equipment for balance.
Procedure
Lift one leg to the back or side, keeping it straight, slowly lower it and change sides. In the same position, bend your right knee, swing leg forward and back for 30 seconds and repeat with left leg.
Glute kicks and calf raises will stretch out your hamstrings and calves. This can be done by standing with one leg straight. Try to kick your buttocks with the heel of your other leg, repeat ten times with each leg, next, raise your heels off the floor, slowly lower them and repeat ten times.
3) Under desk dynamics
This exercise can strengthen your abs and relieve your leg muscles. It is done while sitting on your chair.
Procedure
Start with feet flat on floor, sit tall at your desk. Hold your abdominal muscles tight, extend one leg until it is level with your hip, hold for ten seconds, slowly lower leg and repeat 15 times, then change legs.
4) High-profile Aerobics.
You can decide to stand up from your desk and go and meet your colleagues, rather than mailing them. Use the stairs instead of the elevator. Drinking lots of water can also help. It will help you lose weight by helping your body to use energy to burn calories through the different trips to the restroom. Also use the restroom farther away from your desk. You can also walk fast rather than slowly as it will help your heart beat faster.
5) Arabesque
Arabesque exercises can help to activate your glutes and tone your hamstrings.
Procedure
Standing on one leg, knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position.
6) Water Bottle Workouts
A bottled water can serve as a substitute for dumbbells. You can use the bottled water to do a bicep curl.
Procedure
Sit tall with abs pulled in, hold water bottle in right hand and curl it up towards your shoulder, repeat 15 times and change arms.
You can also put a twist to it. Hold water bottle at chest level, twist to the right as far as you can, twist back to center, twist to the left and repeat 10 times.
You can also apply these non-
exercise tips:
Stand whenever you can. You will burn more calories than sitting.
Fidgeting can burn an extra 350 calories a day. Rapidly tapping your feet, talking with your hands, and chewing gum, all count. While the calorie burn for each movement is minimal, fidgeting could add up to a loss of up to 36 pounds (16.3 kilograms)
Good posture is an effective core strengthening measure. It requires you to use muscles to keep your tummy tight and your back straight. Do it continually to build abdominal strength, alleviate lower back pain and help you feel more confident.
Deep breathing helps you relax and lowers heart rate. Breathe in through your nose and out through your mouth.
Laugh often. It tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and gives you a better outlook on life.
Making exercise part of your routine makes you happier, healthier, confident, alleviates stress and pain and increase your concentration and productivity.
SOURCE
howstuffworks
