In the paced world of estate spending extended periods sitting in the office attending meetings and visiting properties is common. While these activities are essential for your career it’s important to manage them to avoid impacts on your health.
Therefore sitting for a long time has been associated with issues like backaches, poor posture and reduced alertness. This article will provide you with a range of office exercises that you can easily do while seated at your desk.
Understanding the Challenges of Sitting
Before we delve into the exercises it’s crucial to understand how prolonged sitting can affect your well being. Research has shown that:
- Back Pain: Incorrect seating positions can lead to muscle pain or backaches.
- Reduced Energy Levels: Sitting in one position for long may make you feel sluggish and less alert.
- Muscle Tightness: Extended periods of sitting can result in muscles that lack flexibility.
- Weight Gain: Inactivity due to prolonged sitting has been linked to weight gain and overall health problems.
- Poor Posture: Maintaining a posture while sitting for hours may have effects later on.
By being aware of these challenges we can now explore exercises that will help alleviate these issues and keep you fit even while working at your desk.
Now that we’ve covered the risks let’s delve into some exercises and stretches that real estate agents can incorporate into their routines to counteract these negative effects.
1. Seated Leg Raises (Targeting Quads and Hip Flexors)
- Maintain a posture, with both feet planted firmly on the ground.
- Gently raise one leg until it reaches a position with the floor then lower it down.
- Repeat this motion with each leg.
- Aim for around 15-20 repetitions for each leg.
Benefits: This exercise specifically targets the quadriceps and hip flexors helping to relieve muscle tightness and improve blood circulation.
2. Desk Push Ups (Working Chest and Triceps)
- Stand a few feet away from your desk.
- Place your hands shoulder width on the edge of the desk.
- Bend your elbows to lower your chest towards the desk then push yourself up.
- Complete 10-15 repetitions.
Benefits: Desk push ups focus on engaging your chest muscles and triceps providing a workout for your body.
3. Seated Torso Twists (Obliques)
- Begin by sitting with both feet flat, on the floor.
- Hold onto the edge of your desk using both hands.
- Start by twisting your body to the right as far as is comfortable then return to the center.
- Repeat the movement on the side.
- Aim to do 10-15 twists, on each side.
Benefit: This exercise is great for relieving back tension and engaging your muscles.
4. Desk Chair Squats
- Stand in front of your desk with your feet hip width apart.
- Lower your hips towards the chair as if you’re about to sit down but stop before touching the seat.
- Push through your heels to stand back up.
- Try doing 15-20 reps of this exercise.
Benefit: It targets your glutes and quadriceps promoting posture and overall body strength.
5. Wrist and Finger Stretches
- Extend both arms in front of you at shoulder height for this exercise.
- Gently flex your wrists up and down holding each position for a second before moving on to the one.
- Then flex your fingers by curling them into a fist and then extending them outward again.
- Repeat these stretches a time to relieve tension, in both wrists and fingers.
Benefit: By incorporating these exercises into your work routine, can you take breaks that help alleviate muscle tension. Also contribute positively to your overall well being.
6. Neck Rolls and Shoulder Shrugs
- Relieve tension in your neck and shoulders by rolling your neck from right to left.
- You can also try shoulder shrugs by lifting your shoulders towards your ears and then relaxing them.
- Repeat these movements for 30 seconds.
Benefit: These exercises can be really beneficial for reducing strain commonly experienced by individuals who spend hours at a desk.
7. Standing Desk Converter
If possible, consider investing in a standing desk converter. This will allow you to switch between sitting and standing throughout the day promoting posture and increased blood circulation. Standing desks have been proven to reduce the effects of prolonged sitting.
8. Walking Breaks
Take walking breaks whenever you have a minute between meetings or tasks. Simply walk around your office or building during these breaks as it can help improve blood circulation and provide clarity.
9. Hydration Reminders
Keep a water bottle on your desk as a reminder to stay hydrated throughout the day. Drinking water is important for combating fatigue and staying alert.
10. Stretching Routine
Consider incorporating a stretching routine into your schedule either in the morning or during lunch breaks. Stretching is beneficial, for preventing muscle tightness and improving flexibility.
To counteract the effects of prolonged sitting and maintain productivity as a real estate agent it’s beneficial to include these exercises, stretches and healthy habits in your daily routine. Remember that being consistent is crucial and your well being is invaluable for your success.
If you’re interested in advancing your knowledge and career in the real estate industry consider checking out the best real estate courses. They offer courses and resources designed to help realtors excel in their profession. Taking care of both your body and mind is essential, in any field.
By integrating desk exercises and wellness practices into your routine you can significantly enhance your health and well being as a realtor. Stay active, stay healthy and thrive in the paced world of estate.