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Sports and Exercises for Busy People in the Office

In this era of globalization, people are increasingly preoccupied with a variety of jobs to make ends meet. Work is a need and a demand that must be carried out. Many people work hard to earn extraordinary income, but they forget about health. There is no time to exercise is one of the problems that is often faced by office workers in general. The office workers always leave in the morning, and go home at night finally the degree of health increasingly decreased.

To achieve health status, perseverance is needed in living life. Active life is a magnet attracting a number of habits which, if seen one by one, are too simple to judge. But collectively, these habits become the main hope for personal health and vitality, even the integrity of the nation's health. Exercise is very important for human life. This is because of the many benefits that can be obtained by exercising. Exercising regularly can increase endurance, if the immune system increases, then humans will avoid various diseases.

Health is a blessing given by Allah SWT, which is the basis for all favors and abilities. Someone can feel that the pleasure of eating, drinking, sleeping, and the ability to move, work, and think, will decrease or even disappear with the disruption of health. For that, anyone who is as busy as anything, must always be grateful for the healthy blessings of Allah SWT by maintaining and improving through various efforts, including the most important, the cheapest and physiological, namely through sports. Actually, to start sports is very easy, starting from yourself, starting from the mild / small, and starting from now.

Impact for People Who Never Exercise

Sports that are carried out regularly, measurably, and sustainably will provide benefits for our body, but someone who has never exercised will get adverse impact. When muscles and body movements move, the heart rate will increase so that the blood along with the oxygen and nutrients it carries will be well distributed. This mechanism does not occur if the body does not exercise. Not moving all day will cause certain parts of the body to experience constant pressure, which will cause nerve disorders and trigger various minor complaints. Not exercising also impacts on the distribution of splenic fluid. Unlike blood which has a heart as pumping, the spleen is very dependent on muscle movements to be distributed to various tissues.

People who never exercise have some characteristics in common. The physical characteristics of people who have never exercised are as follows:
  • The accumulation of fat in several areas of the body, especially in the abdomen, arms and thighs
  • The body does not look tight, but is soft or sagging
  • The face looks lethargic and lacks passion
  • Often complain of drowsiness in the morning
  • Easily tired or short of breath when you have to walk far or up and down stairs
  • Often experience muscle disorders such as cramps or stiffness
The World Health Organization (WHO) said about two million people around the world died of illness due to lazy lifestyles and lack of exercise. Research conducted by the University of Hongkong says the long-term impact of never exercising is as dangerous as smoking. Research conducted in 2004, said that about 20% of the causes of death of adults aged 35 years and over is due to lack of exercise.

The impact arising from never exercising is not only limited to physical, but even more violent for people who do not want to be active, that is susceptible to various diseases, such as coronary heart disease, high blood pressure, diabetes milletus, stroke, etc.

Exercises, Sports for Busy People at Work

The researchers found that exercising intensively for 2.5 minutes had the same benefits as running for 1.5 hours. This intensive exercise is to run as fast as possible (sprint) for 30 seconds, given a short rest interval,then repeated 4 times. Sturat Gray, a researcher from the University of Aberdeen said that the exercise was faster to reduce levels of fat than regular exercise for 30 minutes. The study was conducted by involving many people who were assigned to do intensive exercise 2 minutes in the morning. In the experiments conducted, participants were instructed to consume fatty foods such as: bread, cheese, mayonnaise, then in the morning the researchers checked blood sugar levels. The results obtained by the blood lipid levels of the participants decreased by 33 percent. The rate of decline is equivalent to the result of running for 90 minutes or 1.5 hours.

Other sports that can be done for busy people, for example can follow the following movements:

Movement 1, side neck stretches:

The goal: to help reduce stiffness in the neck. This movement is suitable for someone whose work involves the position of the head facing one direction continuously, for example at the computer.

How to do it:
  • a. Sit with your back straight
  • b. Position your legs bent relaxed, shoulder-width apart
  • c. Gently tilt your neck toward your shoulders, and hold for 10 seconds
  • d. Make movements on both sides.
  • e. Repeat 8-10 times
side neck stretches

Figure 1. Side neck stretches

Movement 2, shoulder shrug

The goal: to help reduce stiffness in the shoulders and shoulders. How to do it:
  • Sit with your back straight
  • Position the legs bent relaxed, shoulder-width apart
  • Lift your shoulders up to your ears, and hold for 3-5 seconds.
  • Lower the shoulders back to their normal position.
  • Repeat the movement 8-10 times.
shoulder shrug
 Figure 2. Shoulder shrug

Movement 3, back side-stretch:

Purpose: to help reduce stiffness, aches in the back and shoulders after a long time sitting while working. How to do it:
  • Sit with your back straight
  • The position of the legs bent relaxed, shoulder-width apart
  • Raise both hands straight up with your palms connected.
  • Tilt your body to the left and right slowly to stretch the back muscles.
  • Repeat the movement 8-10 times
back side-stretch
Figure 3. Back side-stretch

Movement 4, middle back stretch

The goal: to help reduce stiffness in the shoulders and arms. How to do:
  • Sit with your back straight,
  • Position your legs bent relaxed, shoulder-width apart
  • Hold the left elbow with the right hand, then move and push the left elbow towards the right shoulder. Hold for 5 seconds
  • Repeat for the right elbow
  • Repeat the movement 8-10 times
middle back stretch
 Figure 4. Middle back stretch

Movement 5, ankle flex and stretch:

The goal: to help reduce stiffness in the limbs. How to do it:
  • Sit with your back straight
  • Lift the right leg from the floor surface
  • Move your ankles by pointing your fingertips up and forward
  • Repeat for the left leg
  • Repeat 8-10 times.
ankle flex and stretch

Figure 5. Ankle flex and stretch

Movement 6, leg squats:

The goal: to help stretch and build muscles in the limbs. How to do it:
  • Stand straight in front of the chair with the chair behind you.
  • Lower your body until your buttocks almost touch the chair
  • After that, get up and stand 10 times.
 leg squats

Figure 6. Leg squats

Movement 7, bench dips:

The goal: to help train the muscles in the arms, abdomen, and legs. How to do it:
  • Use a chair or table that is sturdy and not easily moved.
  • Stand in front of the chair or table with the position of the chair or table behind you.
  • Put your hands on the edge of the chair or table, then bend your elbows to lower your body slowly until the buttocks are lower than the surface of the chair or table.
  • Raise your body back by straightening your elbows, and repeat 10 times.
bench dips
Figure 7. Bench dips

Movement 8, push ups:

The goal: to help train the muscles in the arms and shoulders. How to do it:
  • Use a table that is sturdy and not easily moved, both hands resting on the table.
  • Make sure that the body is straight and the elbows are at a 90 degree angle to the table
  • By holding this position, bend one knee forward and do this movement 10 times alternating right and left knee.
  • Then continue with the push up movement 5 times and repeat this series of exercises 8 to 10 times
push ups
 Figure 8. Push up

Movement 9, aircraft poses:

The goal: to help train the muscles in the legs, buttocks, and back. How to do it:
  • Use a table that is sturdy and not easily moved, both hands resting on the table.
  • Then lift one leg back and stand on one leg.
  • Pull the non-supporting foot so that it extends backward, so that the chest is parallel to the floor in an airplane-like position.
  • Hold for 3 seconds before returning to the starting position, then repeat this exercise for 1 minute before switching legs and repeating the same movements from the start.
aircraft poses
 Figure 9. Aircraft poses

Movement 10, outer-iner:

The goal: to help train the muscles in the legs, especially the inner thighs and outer thighs. How to do it:
  • Use a chair that is not easily moved, sit with your back straight and relaxed
  • Both hands holding the chair
  • Both legs in an outward movement
  • Instead, both legs are moved inward
  • Repeat 8-10 times
outer-iner
 Figure 10. Outer-iner 

For sports, special tools are not always needed. One can make use of office equipment, such as chairs and tables. When doing sports movements in the office, you should take off the high heels worn. This is important to prevent falling or injury.

Conclusion

The impact arising from never exercising is not only limited to physical, but even more violent for people who do not want to be active, that is susceptible to various diseases, such as coronary heart disease, high blood pressure, diabetes milletus, stroke, etc. For that, anyone who is as busy as anything in the office, must always be grateful for the healthy blessings of Allah SWT by maintaining and improving through various efforts, including the most important, cheapest and physiological, namely through sports. Movements the sports above are just examples, for development so that sports are not boring, one can do with another variation movement.
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