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EASY MOTION

Easy Exercise Guide: At The Office

EASY MOTION


EASY MOTION Easy exercise guide: At the office


HAVE FUN AND GET YOUR EXERCISES AT THE OFFICE EASY

+

SIMPLE


04

TABLE OF CONTENTS AT THE OFFICE

Around the office

07

> stair climb 08 > smiling 10 > walking 12

Computer use

15

> wrist stretch 16 > hands squeezing 18 > finger stretch 20 > eye muscles circles 22 > hand self massage 24


05

While sitting

27

On break

45

> neck stretch 28

> knee hug stretch 46

> spine twist 30

> hamstring stretch 4 8

> chest & shoulder opener 32

> inhale and exhale 50

> side & wrist extension 34 > chest stretch 36 > back extension 38 > elbow butter fly stretch 40 > shoulders self massage 42

Calorie ranking > easy exercise: at the office 54

53


06

Around the office


07

01

Around the office

Do not forget to do some easy exercises dur ing a long day at the office.


08

Around the office

STAIR CLIMB 18 calories / one minute

INTRODUCTION Stair climb is just climbing of a flight of s t air s . St air climbing is jus t that: w alking up a flight of s t air s . It is of ten de scr ibed as a “low -impac t” exercise, good for people w ho have recently s t ar ted to get back in shape.

CALORIE TRACKING

180 10 min

cal

1260

cal

10 min x 7 days a week

5040

cal

10 min x 4 weeks a month


Stair climb

BENEFIT ANALYSIS

STEPS > Stand up straight, tighten your abdominal muscles, and relax your shoulders. > Place your r ight foot on the second step above you, push down and lif t yourself up all the while feeling your buttocks contract. > Continue the same process with your left foot and the step above.

burn calories flexibility muscular stretch coordination

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10

Around the office

SMILING 0 calorie / one minute

INTRODUCTION If you are not in the habit of smiling or if you are unhappy with the smile you present, there are some steps you can take to improve your smile. These tips will help you create a relaxed, natural smile.

CALORIE TRACKING

0

cal

any time

Smiling is ever yone’s exercise. Although smiling won’t burn too many calories, it improves your mood and gets you ready for a day of working out.


Smiling

BENEFIT ANALYSIS

STEPS > Relax and think positive thoughts. > Flex your facial muscles by pulling up both corners of your mouth. Widen your smile to show your teeth. > Laugh until your smile reaches your eyes.

burn calories flexibility muscular stretch coordination

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12

Around the office

WALKING 6 calories / one minute

INTRODUCTION Walking is a gentle, low-impact exercise that can ease anyone into improving his or her fitness and health. It is safe, simple, doesn’t require practice and is good for your whole body.

CALORIE TRACKING

60

cal

10 min

420

cal

10 min x 7 days a week

1680

cal

10 min x 4 weeks a month


Walking

BENEFIT ANALYSIS

STEPS > Star t strolling with good posture, ar ms at your side s winging rhy thmically with elbows bent at 90 degrees. > To increase intensit y, increase to a moderate-to-brisk pace, so you can still talk but not easily carr y on a conversation. > Slow to a moderate pace and then to a stroll before you finish.

burn calories flexibility muscular stretch coordination

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14

Computer use


15

02

Computer use

Don’t make your hands as stiff as a zombie’s by working long periods of time. Move your upper body.


16

Computer use

WRIST STRETCH 3 calories / one minute

INTRODUCTION We use our forear ms, wr ists, and finger s while per forming many repetitive tasks during a regular day, such as: t yping on a keyboard, gripping a steering while, or texting on a cell phone. The following stretches will help strengthen muscles in the wrist, increase flexibility, and help relieve stress caused by over working the hands.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Wrist stretch

BENEFIT ANALYSIS

STEPS > Stand or sit up straight with one hand, palm down, raised in front of you at your shoulders. > Use your other hand to pull your fingers back and slowly bring the hand down. > Return to the star ting position and hold your arm out with palms facing out and lif t your ar m till your palms face up. Hold each stretch for ten to thir ty seconds. > Consistently breathe as your reach the far thest point of the stretch.

burn calories flexibility muscular stretch coordination

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18

Computer use

HAND SQUEEZE 1 calorie / one minute

INTRODUCTION The hand squeeze exercise will not only improve hand strength, it will relieve stress, and give your hands a good work out.

CALORIE TRACKING

10

cal

10 min

70

cal

10 min x 7 days a week

280

cal

10 min x 4 weeks a month


Hand squeeze

BENEFIT ANALYSIS

STEPS > Hold a resilient ball in your right hand, squeeze with all your might, then release. > Repeat the exercise ten times and after the tenth repetition, hold the contraction for ten seconds before releasing your grip.

burn calories flexibility muscular stretch coordination

19


20

Computer use

FINGER STRETCH 3 calories / one minute

INTRODUCTION Wor king at a desk, computer s and t yping is of ten a huge chunk of your day. Af ter hour s of t y ping aw ay, f inger s and w r is t s become stiff. The finger stretch exercise will loosen joints and relax muscles in your hands. When done daily for a few months, your hands will feel bet ter and be relaxed.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Finger stretch

BENEFIT ANALYSIS

STEPS > Star ting with the right hand, gently ex tend each finger back, one by one, then all at once to stretch the wrist and palm. > Repeat several times, but care to not over stretch your muscles. > Next, take your thumb and slowly bring it back towards your wrists as to not force the stretch. Finish by making a fist and releasing then spread fingers out and stretch.

burn calories flexibility muscular stretch coordination

21


22

Computer use

EYE MUSCLE CIRCLES 0 calorie / one minute

INTRODUCTION You can strengthen your eye muscles with exercise. Of ten, we move our head to look in dif ferent directions, with ver y little movement of the eyes. These exercises work the eye muscles to keep them healthy and strong, to prevent eyestrain, and to protec t your vision. You may see something that inspires your nex t great idea.

CALORIE TRACKING

0

cal

any time

Eye exercises are not big calorie burners, since the movements are so subtle, but the benefits include healthy, unstrained eyes.


Eye muscle circles

BENEFIT ANALYSIS

STEPS > Sit upright with your shoulders relaxed and face for ward with your head still. > Breathe normally while maintaining good posture as you look up and down three to five times without moving your head or neck.

burn calories flexibility muscular stretch coordination

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24

Computer use

HAND SELF MASSAGE 2 calories / one minute

INTRODUCTION At the end of a long day t yping at your computer, your arms and hands are entitled to a well deser ved break. Help prevent repetiti ve -motion injur ie s w ith this eas y massage you can do on your own that will be the per fect way to end your day.

CALORIE TRACKING

20

cal

10 min

140

cal

10 min x 7 days a week

560

cal

10 min x 4 weeks a month


Hand self massage

BENEFIT ANALYSIS

STEPS > Stroke the back of your lef t hand with your right hand. Push your right fingers firmly up toward the lef t wrist and glide back down toward the palm. Then, squeeze the lef t hand all, pressing it bet ween your palm and fingers. > Squeeze each lef t finger and use your right thumb in a circular motion to apply pressure over the joints. > Hold your left fingers individually at the base and pull gently to stretch and allow your finger s to slide to the tip. Repeat with opposite hand.

burn calories flexibility muscular stretch coordination

25


26

While sitting


27

03

While sitting

After sitting for long periods of time, your upper and lower body becomes strained and tense. Doing various exercises allows for better circulation, more flexibility, and relaxation.


28

While sitting

NECK STRETCH 3 calories / one minute

INTRODUCTION Whether you’re cramped from sitting at wor k all day or w ar ming up for your exercise routine, tr y this stretch to loosen up your neck.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Neck stretch

BENEFIT ANALYSIS

STEPS > Sit upright in your seat or stand with your shoulders relaxed and your arms at your sides. > Inhale for four to five seconds. > E xhale for five to six seconds as you turn your head to one side, feeling your neck stretch. > Inhale deeply as you hold the stretch; exhale and see if you can turn your neck a bit far ther to the side. Inhale as you return your head to center. Repeat one more time on the same side.

burn calories flexibility muscular stretch coordination

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30

While sitting

SPINE TWIST 3 calories / one minute

INTRODUCTION The spine t wist increases the r ange of motion in the upper body by tr aining your column to spir al while maintaining the suppor t of a stable pelvis.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Spine t wist

BENEFIT ANALYSIS

STEPS > Sit or stand with good posture, shoulders relaxed, and your arms are your sides. > Keep your hips and feet facing your desk as you rotate your upper body from the waist up to the right and br ing your lef t hand across to your right thigh. Keep the position and tur n your neck to look over your right shoulder. > Inhale as you lengthen your spine and keep your shoulders level. E xhale and stretch fur ther. > Use your lef t hand agains t your r ight thigh to keep the balance. Breathe deeply as your hold the stretch for thir t y seconds. burn calories flexibility muscular stretch coordination

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32

While sitting

CHEST & SHOULDER OPENER 3 calories / one minute

INTRODUCTION Pr ac tice good posture with this energizing stretch which counteracts the results of slouching. You w ill feel bet ter and projec t confidence with proper posture. Confidence in the of fice is alw ays great, especially when asking for your well deser ved r aise.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Chest & shoulder opener

BENEFIT ANALYSIS

STEPS > Sit with good posture and keep your shoulder s relaxed and your arms at your sides. > Spread your arms out wide as you reach out. Rotate your palms upward and lift your arms overhead. Stretch your finger tips up toward the sky. > Gently clasp your hands together and Inhale as you arch your upper back and lift your breastbone upward. Exhale and hold the stretch. > C ontinue to breathe deeply as you stretch and lengthen your torso for up to thir t y seconds.

> For an additional back stretch, lower your clasped hands in front of your chest. Breathe deeply as burn calories you relax your shoulders and flexibility spread your shoulder blades wide muscular stretch across your back. coordination

33


34

While sitting

SIDE & WRIST EXTENSION 3 calories / one minute

INTRODUCTION Greet your colleagues with a friendly and energizing wave as you sneak in a stretch that improves the health of your back and wrists. Ty ping s tre s s e s your w r is t s . Wav ing w ar ms up your wr ists by lubr icating the joints, thereby reducing your risk of wrist injur y and helping you to feel great.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Side & wrist extension

BENEFIT ANALYSIS

STEPS > Sit or stand with good posture with your shoulders relaxed and your arms down to your sides. > Lif t your lef t arm with your palm facing up and let your arm fall to you sides slowly. > Continue stretching through the side of your torso as you move your wrist side to side as if you are waving to a colleague. This wr ist movement warms up your wrist joint and improves wr ist mobilit y. > Continue to breathe deeply as you s tretch and w ave for up to thir t y seconds .

burn calories flexibility muscular stretch coordination

35


36

While sitting

CHEST STRETCH 3 calories / one minute

INTRODUCTION A s you read lengthy email s , use the time to s tretch your chest and shoulders. This stretch is par ticularly valuable to counteract bad posture from the tendency to slouch as you sit at your desk. The more aware you become of your posture dur ing the wor kday, the less you will slouch.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Chest stretch

BENEFIT ANALYSIS

STEPS > Stand up str aight, with knees slightly bent. Place feet a hip’s width apar t and face them for ward. > Keep your shoulders even as you go through this stretch. > Place your ar ms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. > Feel the stretch in your chest. Inhale through your nose, and exhale through your mouth, as you complete this stretch. > Hold the stretch for 30 seconds.

burn calories flexibility muscular stretch coordination

37


38

While sitting

BACK EXTENSION 3 calories / one minute

INTRODUCTION Rel ax your mind while leaning back with your head facing the ceiling. This stretch relieves stiffness f r o m si t tin g f o r l o n g p e r io d s of tim e an d h el p s to maintain a healthy cur ve in your lower spine. It also counter ac t s the negati ve ef fec t s of slouching. Jus t say no to hunched shoulders and a collapsed chest.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Back extension

BENEFIT ANALYSIS

STEPS > Stand with your feet hip-width apar t. Place your hands on your lower back. > Inhale slowly as you gently arch your lower back, using your hands for suppor t. > Lean your head back only as far as you are comfor table and avoid arching your neck too far back. > E xhale w hile retur ning to an upright position as you flex your abdominal muscles inward to suppor t your back.

burn calories flexibility muscular stretch coordination

39


40

While sitting

ELBOW BUTTERFLY STRETCH 3 calories / one minute

INTRODUCTION Releas e the tension in your neck and shoulder s while you wait for your computer to get fired up. St a r t the day r ight by counter ac ting the tendenc y to collapse your chest while sitting at your desk. Greet the day feeling refreshed, motivated, and active.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Elbow butter fly stretch

BENEFIT ANALYSIS

STEPS > Place your finger tips on the back of your head and thumbs on the base of your skull. > Inhale deeply as you hold your elbows out wide, squeezing your shoulder blades together, and tightening your chest muscles. > Exhale as you bring your elbows together in front of your nose, feeling a stretch in the back of your shoulders and your upper back. > Continue to open and close your elbows as you breathe deeply, releasing tension in the upper back, chest, and shoulders.

burn calories flexibility muscular stretch coordination

41


42

While sitting

SHOULDER SELF MASSAGE 2 calories / one minute

INTRODUCTION If you have time for only one exercise to release stress and tension, this is it. You can do this ef fective self-massage any time during the day when you feel tight in the shoulder s . You c an al s o do at night before you sleep to help you unwind.

CALORIE TRACKING

20

cal

10 min

140

cal

10 min x 7 days a week

560

cal

10 min x 4 weeks a month


Shoulder self massage

BENEFIT ANALYSIS

STEPS > Stroke your right shoulder with your left hand. Star ting at the base of your skull, stroke down the side of neck, over your shoulder and down the length of your arm to the elbow. Glide back to your neck and repeat at least three times. > Apply pressure in a circular motion with fingertips on either side of the spine. Work up the neck and around the base of the skull. Then squeeze and release the flesh on shoulders and at the top of your arms. > Loosely clench lef t hand into a fist and gently pound right shoulder. Keep your wrist flexible.

burn calories flexibility muscular stretch coordination

> Slide hands past each other at the front of the neck, so that each hand is on the opposite shoulder. Stroke gently over your shoulders, down your arms and stop at the fingertips. This hypnotic stroke can relieve headaches and tension.

43


44

On break


45

04

On break

Break time is a great time to stretch your body and take a deep breath.


46

On break

KNEE HUG STRETCH 3 calories / one minute

INTRODUCTION The knee hug stretch is the most simplest of all the stretching exercises that can be done any time, even after finishing all the other exercises. It provides a huge rel axing ef fec t to the bod y and relieve s you from any kind of stress. The body feels ver y minimal str ain and the entire focus of this exercise is to comfor t your muscles.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Knee hug stretch

BENEFIT ANALYSIS

STEPS > Sit comfor tably in a chair. Place your hands around the back of your lef t thigh. > E xhale as you draw your lef t knee toward your chest, keeping your right foot on the ground. > C ontinue breathing, focusing on the exhalation as you feel your but tock s s tretch and l o w er b a c k . H o l d f o r up to thir t y seconds. > Repeat with right leg.

burn calories flexibility muscular stretch coordination

47


48

On break

HAMSTRING STRETCH 3 calories / one minute

INTRODUCTION T ight hams tr ings are a common finding in most people. However, you can do an eas y exercis e to s tretch your hams tr ings . Learn easy exercises and be on your way to a more limber lifest yle.

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

840

cal

10 min x 4 weeks a month


Hamstring stretch

BENEFIT ANALYSIS

STEPS > St and w ith the leg s tretched just in front of the other one. > Bend the knee back and lean for wards from the hips. > Place your hands on the high of your bent leg’s , to bal ance yourself. If you can’t feel the stretch, lean fur ther for wards or tilt your pelvis for wards. Hold for 30 seconds.

burn calories flexibility muscular stretch coordination

49


50

On break

INHALE & EXHALE 0 calorie / one minute

INTRODUCTION Breathing exercis e s are great for relieving stress; they help calm the mind and provide ample ox ygen to all your body cells. Anyone can do them any where and any time. Tr y this simple breathing exercise to relieve stress.

CALORIE TRACKING

0

cal

any time

Although it can’t burn too much calories, it still good for your body.


Inhale & exhale

BENEFIT ANALYSIS

STEPS > Inhale slowly through your nose to a count of five. > Slowly exhale through your mouth to a count of eight. Keep your mind focused on your breathing throughout the exercise. This simple exercise can be repeated a number of times. > As you focus on your deep breathing, your body automatically relaxes and releases stress.

burn calories flexibility muscular stretch coordination

51


52

Calorie ranking


53

05

Calorie ranking

Easy exercise: At the office


54

Calorie ranking

CALORIE RANKING Easy exercise: At the office

EXERCISES

CALORIES / 1 min

R ANKING

> stair climb

> 18

1

> walking

>6

2

> wrist stretch

>3

3

> fingers stretch

>3

> neck stretch

>3

> spine twist

>3

> chest & shoulder opener

>3

> side & wrist extension

>3

> chest stretch

>3

> back extension

>3

> elbow butter fly stretch

>3

> knee hug stretch

>3

> hamstring stretch

>3


Easy exercise: At the of fice

EXERCISES

CALORIES / 1 min

R ANKING

> hand self-massage

>2

> shoulders self-massage

>2

> hands squeeze

>1

5

> smiling

>0

6

> eye muscles circles

>0

> inhale & exhale

>0

4

55


Published by Aflac, Inc 1932 W ynnton Road Columbus, Georgia 31999 For three guide books, call 650.796.5573 V isit our web site at w w w.easymotion.com Thesis: E A SY MOTION Designer: Zack Fu w w w.globetkf120 4 @gmail.com First published 2011 Š 2011 Aflac All rights reser ved. No par t of this publication may be reproduced, stored in a retreval system or tr ansmitted, in any form or by any means, without the written permission of Zack Fu. Cover Design: Zack Fu Illustr ation: Zack Fu Logo design: Zack Fu Typeface: Din, Din Cond, Archer Sponsored by Aflac School: Academy of Ar t Universit y

EASY MOTION


TURN BUSY INTO EASY

ISBN 978-84-98566-06-6

Easy motion_at the office  

guide book 1

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