Very often, our work is related to sedentary work at the computer. Sooner or later, this can negatively affect your health, and, accordingly, your performance. To avoid this, you can devote a little time to work gymnastics. It will be much more beneficial for your body than endless smoke breaks and tea parties with cookies. A few simple but very effective exercises will help relieve fatigue and get to work with renewed vigor.
Gymnastics in the workplace: goal, objectives and benefits
Vocational gymnastics from the USSR came to us, at that time they very much cared about the health of employees, because every person was on the account. To increase labor productivity, physical education minutes were carried out in a mass and organized manner. There was even a special position - a production trainer who brought all people together and conducted a lesson. Now this tradition has almost sunk into oblivion, but nothing prevents you from taking care of your health yourself.
The main goal of such exercises is, of course, to increase working capacity and productivity, because if a person is too tired, he will not be able to concentrate on the tasks assigned to him, and therefore a cardinal change of activity is necessary to switch attention.
Production gymnastics has the following tasks:
- maintaining human performance at the proper level throughout the day;
- physical and moral preparation of the employee for specific production tasks;
- stimulation and promotion of sports and physical activity among employees.
What do these physical breaks give the employees themselves? Is there any real benefit to this? In fact, the introduction of gymnastics in the workflow has a number of advantages:
- People are tuned for productive and active work from the very beginning of the day.
- Blood more actively enters the brain, which means that the employee will be able to cope with tasks and tasks faster and more efficiently.
- In case of overwork or difficulties with the help of exercises, you can be a little distracted and relieve emotional stress.
- Additional physical activity throughout the day will keep the muscles in constant tone.
Who needs this?
Who needs workout gymnastics? A set of exercises will be useful to perform the class of "white-collar workers." These are typical office workers who do not get up for hours and work constantly at the computer. The greatest burden and stress are experienced by representatives of the following professional areas:
- Bank managers and cashiers - these people have to spend all day in a chair.
- Engineers, system administrators and programmers - these workers simply do not crawl out from behind the computer.
- Writers, copywriters and translators - constantly work while sitting, both day and night.
In a separate group, it is worth highlighting people who work in noisy work, which means that their nervous system is constantly under stress. It:
- seamstresses;
- shoe makers;
- collectors;
- workers of large factories.
It is also worth highlighting employees who are predominantly engaged in mental work and are forced to constantly communicate with many people. A long stay in society is very exhausting, and therefore it is necessary to periodically relieve tension. We are talking about workers in the field:
- education;
- sales and consulting;
- medicine;
Now consider the types of charging that are practiced in companies that care about the health of their employees.
A great start to your work day: introductory gymnastics
Introductory production gymnastics is usually performed massively and in an organized manner just before the start of the working day. Employees are collected in a common room or each department and the office performs a set of exercises independently. The whole process takes no more than 10 minutes and usually takes place with good rhythmic music. The standard complex includes up to seven exercises for all muscle groups, with special emphasis on the back and arms. After all, it is these parts of the body that are subject to the greatest load during the working day. Such a tradition will help people not only tune into a working mood and recharge with energy for the whole day, but also get to know each other better. Indeed, a joint pastime in an informal setting helps to establish friendly relations and improve the microclimate in the team.
Micropause - a quick way to relieve stress
Sometimes you need to quickly relieve stress or urgently switch to another type of activity. This often happens if you take the same job for too long. You may experience cramps, joint pain, or just tired eyes. In this case, micropause comes to the rescue. This type of production gymnastics takes no more than one or two minutes. Simply stretch your sore muscles or shake a little. There can be as many such pauses during the day. Sometimes it’s enough just to get up and walk around the office, this will already allow you to switch attention from the work process, and then return to it with a fresh look.
Breaks during the working day: a physical break
This is a production gymnastics for office workers, which is carried out by the employees themselves, while not leaving the workplace. If you have a standard working day, then you can afford two or three such pauses. You can perform a warm-up between large production tasks and assignments to make it easier to change from one type of activity to another. If you feel that you are very tired and can no longer concentrate on work, then distract yourself with physical exercises, this will allow you to put your thoughts in order and again tune into a working mood.
Organized gymnastics for everyone: physical education
If the corporate code of the company provides for the care of its employees, then mass work gymnastics is necessarily carried out at the workplace. The set of exercises is quite simple, but very effective. This is mainly a stretching and strengthening training. Recently, more and more firms and enterprises have revived this long-standing Soviet tradition.
The need for workplace gymnastics for office workers
Office workers are most at risk, because the number of jobs in the "sedentary" professions is growing rapidly from year to year. What can such a lifestyle turn into? Here are just some of the diseases that a person in the "office" profession may face:
- hemorrhoids and prostatitis - due to constant sitting on an armchair, blood rushes to the pelvic organs;
- obesity and gastritis - a sedentary lifestyle and eating disorders (constant tea drinking and dry tummy);
- diseases of the neck, joints and back - the consequences of working with papers and at the computer.
Now consider the most popular and effective exercises for workplace gymnastics for office workers.
Not getting up: exercises sitting on a chair
If you are forbidden to leave the workplace, this is not a reason to deny yourself a small charge. There are several exercises that you can perform right on the chair.
- Sit deep in a chair and raise your hands up, and straight legs should be stretched out in front of you. Take a deep breath and start pulling your limbs, count to 20 and stop the exercise.
- For the next exercise from the industrial gymnastics complex, you will need a regular children's ball. Just stretch your legs forward and squeeze it between your calves, while trying to squeeze the ball as hard as possible with your muscles. The longer you last in this state, the better.
- If you have a chair with armrests, then place your forearms on them and grasp your hands well. Try to slightly raise your body in your arms, it may seem difficult, but to do it is quite realistic. Complete 8-10 sets and move on to another exercise.
Support exercises: gymnastics with a chair
Now consider the good exercises from work gymnastics for office workers to be performed standing up. But you may need some support, it can be a table, an office chair or a document rack.
- Go around the chair and grab the back of your hands. It is necessary to carry out straight legs back. You can do this either alternately, or do 10-15 repetitions for each leg. If you want to complicate the exercise a little, then you can spread your arms to the sides, then it will look like the classic "Swallow" pose.
- The next exercise also involves the legs and buttocks, because it is they who are most tired of the sitting position. Leaning on the back of a chair, take your straight legs back, but at the same time your arms should reach up. If the left leg rises, then the right hand works and vice versa. It is enough to complete 10-12 repetitions.
- For the next exercise, you better take off your shoes, this will help to stretch your feet well and remove swelling from them. Leaning on the back of a chair or table, rise on your toes and hold in that position for 15 seconds. It is best to do more than twenty approaches to this exercise, because it well removes fatigue from calves and ankles.
Full gymnastics for muscles: exercises without support
These exercises for industrial gymnastics are performed in a free position, if you have the opportunity, be sure to do this complex at least once a day.
- To stretch all the muscles and develop a hip joint will help the usual inclinations both back and forth, and from side to side. To use the upper body, you can connect your hands to the exercise.
- This is an excellent exercise for the back, it allows you to relax the spine and stretch the space between the disks. Stand on your toes and stretch your arms up. Try to direct all the forces to stretch your muscles. Hold in position for 10-15 seconds and repeat the exercise 11 more times.
- Walking in place can be used as a small cardio. Ten minutes is enough.
- If the dress code allows you, you can add regular squats to the complex. This is a good basic exercise for all the muscles in your body. Ladies need to carefully remove their heels, otherwise you can lose balance and fall.
Relieve eye strain: gymnastics for eyesight
The set of industrial gymnastics for office workers must necessarily include exercises for the eyes. After all, employees have to work a lot with papers and a computer. You can perform the following exercises:
- Close your eyes for 10-15 seconds, and then slowly open them.
- Choose two items: one in front of you and the other away. Switch your gaze from one object to another and then back.
- Take a look at the bridge of your nose for 20 seconds, and then look directly. This exercise can be performed up to 10 times.
Some useful information to improve exercise performance
The set of industrial gymnastics for office workers will be much more effective if you follow some recommendations:
- Be sure to ventilate the room before class or keep the window open. Physical activity requires a constant flow of fresh air.
- Do not abuse heaters and fans; these appliances dry the air very much. It is better to give preference to the air conditioner, but it should only work during lunch, when employees are not in place. For classes, there should be a comfortable temperature and humidity.
- Take care of comfortable shoes and clothes. Even business clothes can be comfortable. It’s just worth giving up high heels and tight skirts.
- If you can practice music, then be sure to use it.
- Perform exercises in low intensity, too active workouts contribute to increased sweating, and it will only hurt you.
- It is better to do it on an empty stomach, but you must drink water.
Try to diversify your work day with these exercises, and you will notice how your performance has improved. It is very important to do your health even in the workplace.