There is no doubt that working in the capital city, Jakarta, can be exhausting. How could it be otherwise when Jakarta residents are faced with busy schedules and seemingly endless traffic jams every day? Without good nutrition and regular exercise, this sort of routine can have adverse effects on our bodies. In reality, however, you do not have to go to the gym or to the sports field to exercise as many light exercises can be done in the workplace. Here are some light exercises that you can try in the office.

 

1.      Use the stairs, not the lift

Whenever possible, use the stairs instead of the lift. This allows you to keep mobile in between the hustle and bustle of work.

2.      Do it yourself

Don't always ask the OB (Office Boy) to fetch a glass of water, paper or whatever else you need. Take advantage of such opportunities to stretch the legs.

3.      Make use of the wall behind your chair

If you have a wall behind where you sit, you can use it to do wall sits, which are good for building strength and endurance. Stand with your back against the wall, then bend your knees and lower your back until your thighs are parallel to the floor. Hold for 30-60 seconds.

4.      Exercise leg muscles under the desk

While sitting down, exercise your leg muscles by lifting them both straight up so that they are aligned with the hips. Bring both legs down again without letting them touch the floor. Repeat.

5.      Back Stretch

Take sit position and straighten up your hands interlocking. Then tilting your body right to left in turn.

 

To stay in shape, you also need to pay attention to your nutrition, of course. Include a variety of fruits and vegetables in your diet every day and if you get hungry during office hours, choose healthy snacks such as bananas, apples, yogurt, nuts and whole-grain crackers instead of fried snacks also consume vitamin c regularly and you can maintain your stamina and concentration longer.

 

Source: Various Sources