Simple Workday Exercises for Life on a Boat
Getting up and moving around throughout the workday is important to avoid stiffness and strain. Here are a few simple exercises you can do during the workday to help maintain physical health and reduce the risk of strain.
Chair Stretches
Neck Stretch
Sit up straight in your chair.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 10-15 seconds, then switch sides.
Seated Spinal Twist
Sit up straight with your feet flat on the floor.
Place your right hand on the back of your chair and your left hand on your right knee.
Gently twist your torso to the right, looking over your right shoulder.
Hold for 10-15 seconds, then switch sides.
Standing Exercises
Calf Raises
Stand with your feet hip-width apart.
Slowly raise your heels off the floor, standing on your toes.
Hold for a few seconds, then lower back down.
Repeat 10-15 times.
Desk Push-Ups
Stand a few feet away from your desk.
Place your hands on the edge of the desk, shoulder-width apart.
Keep your body straight as you lower your chest toward the desk, then push back up.
Repeat 10-15 times.
Stretching
Shoulder Stretch
Stand or sit up straight.
Reach your right arm across your body and hold it with your left hand.
Gently pull your right arm toward your chest until you feel a stretch in your shoulder.
Hold for 10-15 seconds, then switch sides.
Hamstring Stretch
Stand up and place one foot on a chair or a low surface.
Keep your leg straight and lean forward slightly from your hips.
Hold for 10-15 seconds, then switch sides.
Core Exercises
Seated Leg Lifts
Sit up straight in your chair with your feet flat on the floor.
Lift one leg until it is straight and parallel to the floor.
Hold for a few seconds, then lower it back down.
Repeat 10-15 times for each leg.
Seated Torso Twist
Sit up straight with your feet flat on the floor.
Place your hands behind your head.
Twist your torso to the right, then return to the center.
Twist to the left, then return to the center.
Repeat 10-15 times on each side.
Eye Exercises
Eye Focus Change
Hold one finger a few inches away from your eyes.
Focus on your finger, then slowly move it away while keeping your focus on it.
Look at something 20 feet away for a few seconds, then focus back on your finger.
Repeat 10 times.
20-20-20 Rule
Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.
These simple exercises can help you stay active, reduce tension, and improve your well-being during the workday.
