Is there a way to give your body a little exercise without causing much disruption to your work life? All that you are going to need is a sturdy desk and a stable chair.
MensXP.com
It may not be surprising that the nemesis for the health of most people is their office chair, which confines them for the better part of the day.
The quotidian lifestyle of today does not leave much time to devote towards the fitness of the body. The fast food and long hours further add up to exacerbation of the body. So, what if there was some way to give your body a little exercise without causing much disruption to your work life? All that you are going to need is a sturdy desk and a stable chair. Read on to know more.
1. Stretch
Stretching is one of the most basic and effective workouts that can pump new life into your muscles. Start by flexing your neck sideways and then continue by rolling your shoulders fifteen times forward and then backwards. You can also roll your wrists clockwise and then counterclockwise. To stretch your chest, intertwine your fingers behind your back with your palm facing inwards. Now bring your shoulder blades together by stretching and raising your hands with the fingers intertwined. Hold this position for a few seconds.
2. Squats
You can do a variety of squats while sitting at your desk. While sitting, stretch out your arms while keeping them on a shoulder level and lift up your hips until they are just a few inches apart from the chair. Hold this position for a few seconds and repeat at least ten times.
3. Football Foot Drill
To execute the football foot drill all you need to do is tap your feet rapidly for a minute while remaining seated. You can also pair this drill with hand raises, which can be done by simply raising your hand up in a pumping motion as if you are trying to lift the roof.
4. Chair Push-ups
Start by sitting in an upright position and placing your hands on the arm rest or the seat pad. Now lift up your body with your hands so that your feet do not touch the ground. Repeat this several times at regular intervals.
5. Accessorize
You can use a variety of simple things like water bottle, rubber band, stability ball etc. to accentuate your workout. Stretching out your hands with the help of a rubber band helps to make your workout a bit more challenging. You can also use a large water bottle as a dumbbell as an aid in your workouts.
These simple workouts would not make you the athlete you always aspired to be, but nevertheless they can help you eliminate the fatigue and stress from your lifestyle. There are numerous syndromes and disorders one may acquire from a sedentary lifestyle. Simple desk workouts are not just invigorating for the body but they are pretty fun too.
How to deal with Burnout
· Getting Started: It is vital to start the day with something that lowers your anxiety levels. This is akin to taking an antidepressant early in the day. However, rather than consuming pills, you need to invest time in some form of soothing activity, like a few minutes of yoga or meditation. Combine this with simple things like sipping tea when seated snugly in your balcony or doing a few stretches...
· Keeping Yourself Energized: Most people suffering from burnout tend to have lower energy levels. A simple way to negate this state of lethargy is consuming a lot of fluids throughout the day. Stay away from the sugar-concentrated drinks. Don’t overdo the coffee bit either. Stick to healthier choices like green tea, nimbu paani, buttermilk and plain water...
· Detangle Yourself: Try to set some boundaries. Mostly, Burnout sets-in when you start taking on too much work or start doing too many things that you don’t want to. Just try to give yourself a break from being the person everybody can depend upon. This includes taking a break from counseling depressed friends over the phone or taking on extra work at the office...
· De-Tech Yourself: Try to reduce your dependency on your gadgets. Many people have an unacknowledged form of anxiety that is mainly due to constant checking of emails or SMS on handheld devices. For a few days, disengage yourself from the habit of staying connected all the time. Less worrying helps to reduce burnout tendencies...
· Rediscover Your Hobbies: Indulge in something that you have been ignoring due to a hectic lifestyle. This could be creative things like writing and reading, or doing something more physical like working-out at the gym...
· Seek Help: Talk about your state of mind to the people who care about you. There is no shame in admitting that you are going through a low phase and need time to recharge your batteries. This will ensure that people will reduce the pressure on you, at least for a while. This might also mean seeking extra support from your colleagues and family. Don’t hesitate to do so. Help is essentially reciprocal and you shouldn’t mind asking for it, when the chips are down.
If things have really gotten out of hand and you have developed serious issues like insomnia or depression, it is time to get counseling. A couple of sessions with a therapist can be very helpful in getting control of the situation.
· Get Organized: You need to plan-out a recovery phase for yourself. This means taking a sheet of paper and marking-out things that need your attention no matter what, i.e. inescapable responsibilities. Follow this with the kind of chores you can excuse for the time being. Plan the next few weeks in such a way that you set aside at least one hour on a daily basis for doing something you like. This could be something as basic taking a stroll in the garden or jogging to your favorite bakery and digging into your beloved, sweet treats...
· Take a Holiday: Taking a vacation is perhaps the best solution to combating a burnout. This could be a family vacation or a travel plan that includes only you, individually exploring new things. The absence of daily chores at work or home will help you...
· Address Your Pain: Acknowledging your pain is perhaps the most important aspects of dealing with a Burnout. All of us are prone to suffering from some kind of loss. This includes financial or emotional loss; anything that induces a sense of sorrow. The other type of pain that people tend to carry is repentance. Many times, we aren't able to confess things and they start to weigh on our conscience. Over a period, this begins to deplete our reserves of positive energy. Lastly, you could be suffering from an idealistic loss such as realizing that your career or life isn't progressing according to your ideals or the goals you had established. Whatever might be the reason, try to address and solve such issues and if that is not possible, at least discuss them.
Source: Workouts You can do at Your Desk
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