Wellness in the Office: How to Stay Fit and Healthy While Working

Back pain and stress? Don't blame the office or the computer. In fact, point your fingers to the sedentary lifestyle that many of us are getting used to which is actually the reason why one is getting muscular-skeletal problems.

For those who are in front of the computer most of the time, the back pain is caused by the weakening of the core muscles in the stomach and back. And the problem could get worse. Joints will soon begin to ache as bones rub against each other the wrong way.

And what step should one take to solve the problem?

Remember the "e" word - as in exercise. For those who are not really keen on sweating it out, experts say that exercise need not be rigorous to be effective. Some exercises could include overhead stretch, arm circles, windshield wiper, release move, shoulder swing, side twist, combination, leg lifts, points and lifts, bottom kicks, step tap, table or wall push-ups, and head stretch. These exercises are easy, safe, short, and will effectively counter the ill-effects of prolonged sitting at work.

And all these easy yet effective work-outs can be done in the office area, as long as there is a table, chair, and a flat surface. You can even work your body out even if you are on your office uniform!

For beginners, a warm-up of five to 10 minutes of stretching followed by 10 to 20 minutes of exercise three times a week will suffice. Never forget the importance of a proper warm-up; it prepares the body from prolonged immobilization for increased activity.

The exercise should then be followed by a cool-down in order to restore normal heart rate. However, a person could also suffer from over-exertion as manifested through pain in any part of the body after the exercise. To prevent this, one must "listen to the body" and know when enough is enough. Also, wear inserts under the soles for those who experienced pain on the soles of the feet after an exercise.

These steps would surely make work efficient, easy, and a lot less like "work". So during your coffee breaks and cigarette breaks, instead of munching on those unhealthy junk foods or smoking your lungs out, try doing their healthy counterpart - exercising!