Keeping fit while at work can be a challenge. You are stuck behind a desk and there’s a ton of work which needs to get done. But do not despair, there are plenty of good exercises well suited for your office space and this is just one of them. Leg extensions are great because they are easy to do and you don’t even have to take your focus away from the computer screen and still work your quads. The leg extension is an isometric exercise (static). This means that your joints or muscle length doesn’t change during the exercise.
Sit up straight and tense your abs. Lift one of your legs straight out to hip level and keep the foot pointing slightly upwards. Tense your quad (thigh) and maintain the tension for a desired period of time before relaxing and lowering your leg. Repeat for the desired number of repetitions and then switch to the other side. You can start with about 10 seconds for each rep, but feel free to do as short/long as you feel like.
An alternative version is to perform the leg extension as a dynamic/isotonic exercise. When your leg is extended, slowly move it up and down while keeping the muscle tensed. Repeat for the desired number of repetitions and then switch to the other side.
Nel is doing a seated side stretch to loosen some tension she has built up after having been stuck in an office chair all day.
The purpose of the side stretch is to target the muscles between the ribs and the hip, which can get tensed after having spent a lot of time sitting down, or slept on a too soft madras. Another reason can be that one of your legs are slightly shorter than the other. This is an easy stretch exercise you can do both standing up and sitting down.
Sit straight and tense your abs slightly. Raise your right arm above your head and slowly lean to the left until you feel tension on your side. It’s ok to bend your arm to get deeper into the stretch. Don’t lift your butt from the chair or lean forward or backward. Hold the position for the desired amount of time and then switch to the other side.
You can also do this the side stretch while standing up. Stand with your feet shoulder width apart and raise your right arm above your left and slowly lean into the stretch. Hold the position for the desired amount of time and then switch to the other side.
Try to connect an exercise to something you do frequently, for instance picking out ingredients for when you are cooking. Try to do 5 squats for every new ingredient you pull out. It’s a piece of cake but some dishes have a lot of ingredients and the more you cook the fitter you’ll get.