Fit und gesund – und das auch am Arbeitsplatz

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Hours of sitting and hardly any movement in the fresh air: this is what many people's working day looks like. Even the breaks are sometimes spent in front of the computer or mobile phone. Those who don't even get up to stretch their legs in between actually risk their health. Slipped discs, impaired vision and back tension are just some of the most common illnesses caused by sitting for too long.

5 tips for fitness at work

Exercise, brain jogging, good nutrition - it's clear: if you want to be fit, you have to be active. Your body will thank you for it. In addition to special exercises, even small changes can make your working day healthier.

Just go by bike instead of car or train: commuting to work is already part of the working day. Do something for your body and start the day actively. Why not pedal a little? It will get your circulation going and you can breathe fresh air.
Run over to your colleague: don't always just chat or make phone calls. Get up and move around more often. This is also possible if you have to cross the yard to get to the next department.
Climb the stairs: Take the stairs instead of the elevator. This small but nice difference trains your breathing, your cardiovascular system and in addition it makes your bottom crisp and strengthens your leg muscles.
Spend your lunch break in the fresh air: the break is one of the most valuable times of the day. You can then really stretch your legs. Breathe in fresh air, simply see something other than the screen. Use your break for a walk: walk faster and slower again. A varied pace gives you more energy and stimulates the metabolism.
The combination of sitting and standing does the trick: work standing up when you have the opportunity to do so, relieving the strain on your back and legs and thus improving your circulation. Standing also improves your mood: you get moving and have more energy. A regular change between sitting and standing increases your well-being and vitality.

5 simple and fast exercises for your fitness training at work

Back pain and tension: Permanent sitting strains the spine, neck and legs. With our five targeted office workouts you can reduce and prevent physical complaints.

1. Strengthen your back

A tense back hurts and is unpleasant. This back exercise is well suited for in-between times and can also be done quickly. You can repeat the exercise as often as you like.

Sit very close to the desk and put your elbows on the table. Now press them down firmly and hold the tension for about 20 seconds. Then relax and loosen up. Repeat the tension 2 or 3 times. Then shake out well.

2. Straighten the spine

It is particularly noticeable in your spine when you sit for long periods of time and perhaps also adopt a poor posture. This makes regular stretching all the more important.

Sit upright on your chair and interlock your fingers. Stretch your arms above your head. Stretch your arms a little further behind your head, as far as you can bear it. You should feel tension in your upper arm and shoulder area.

Remain in this position for about 5 seconds. Then slowly bring the arms forward again. Repeat the exercise a few more times. Then loosen everything up.

3. Relax the neck

After a few hours in front of the screen, there is usually a draft in the neck. With this neck exercise you stretch your muscles and relax the cervical vertebrae.

Take an upright position and keep your head straight. Now move your chin towards your chest. Gently stretch your neck. Now turn your head to the side and look over your shoulder; slowly move over to the other side. You should hold each position for about 3 seconds.

4. Stretch your chest muscles

The chest muscles are also put under a lot of strain in everyday working life: if you sit in front of the computer for a long time, it automatically happens that at some point you pull your shoulders forward. In the long run, the chest muscle shortens.

You can do the fitness exercise for the pectoral muscles in standing or sitting position.

Sit upright and look ahead. Stabilize your back by pulling in your stomach. Now extend your arms sideways at shoulder level. The palms of your hands point forward. Now pull your arms back until you feel a stretch in the chest area. Hold this tension for about 5 seconds.

5. Exercise legs, promote circulation

Why don't you stretch your legs? This exercise is suitable for longer telephone calls. Stand on your toes and pause for a moment. Now lower your heels to just below the floor and lift them up again. It is best to repeat this exercise 10 times.

+++ Read the magazine article "7 tips against joint problems" +++

4 tools for better concentration at work

As the length of the working day increases, the concentration often decreases. We will show you how to become more focused and organized at work and how to prepare for this already at home.

Plan for enough sleep. When you come to work tired and exhausted, it is difficult to maintain concentration throughout the day. To be productive, you need to get enough sleep. Between 7 and 8 hours would be optimal. If you are well rested, you will increase your well-being and have significantly more energy.
Pay attention to proper nutrition. Eating too heavy makes you tired and lethargic. Instead, eat small portions and opt for healthy snacks with valuable vitamins and minerals. You can prepare your lunch at home and pack fresh fruit and vegetables with it. It is also important: try to enjoy your meal in peace and quiet. This will keep you full longer and you will feel less full.
Keep things tidy. The rule of thumb: Anything you can do in 2 minutes, do it immediately. The other tasks can be written in a notebook or you can make a list. Get rid of all those little sticky notes and sticky notes! Your desk is tidy and you feel much more comfortable.
Brain jogging for in between: With this short exercise you will increase your concentration and bring your brain hemispheres into harmony. Imagine a lying figure eight and copy it with your eye and head movements. This exercise is also relaxing and meditative.

Give your eyes a break from time to time. Just look into the distance from time to time. You do not have to fix a point. You will feel that your eyes are clearly relaxed. It also helps to close your eyes for about 20 seconds.

So even at work you can keep yourself fit and do something for your health with small exercises and little effort. Just try it out, it's worth it.