What form of workout would be best for office workers to stay active?


If you’re not an athlete or serious exerciser, the gym can be intimidating and overwhelming. A small “workout” every day can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss.

The following workout can be done by office workers easily by sparing just a little time each day.


Swimming is often referred to as the best workout. Water’s buoyancy supports your body and relieves pressure on painful joints, allowing you to move more fluidly. Swimming is helpful for those with arthritis because it is less weight-bearing. Swimming has been shown to improve your mental state and put you in a better mood in studies. Another alternative is water aerobics. These classes can help you lose weight and tone up.

Tai Chi

Tai Chi is Chinese martial art, which incorporates both movement and relaxation, is beneficial to both the body and the psyche. It’s even been dubbed “meditation in action.” Tai chi consists of a series of beautiful movements that flow seamlessly into one another. Tai chi is accessible — and helpful — to people of all ages and physical levels since classes are offered at various levels. It’s especially beneficial for seniors because balance is a crucial component of health and something we lose as we age. Take a class to learn the appropriate form and get started. Tai chi classes can be found in a YMCA, health club, community centre, or senior centre near you.

Strength Training

Think again if you think strength training is a manly, brawny activity. Light weight lifting will not build up your muscles, but it will keep them strong. Strength training, like other forms of exercise, may help protect brain function in later years. Before beginning a weight training programme, make sure you understand the proper form. Begin light, with one or two pounds. You should be able to easily raise the weights ten times.


Walking is a basic yet powerful exercise. It can help you lose weight, reduce your cholesterol levels, strengthen your bones, control your blood pressure, enhance your mood, and lower your risk of a variety of ailments (diabetes and heart disease, for example). Walking and other physical activities have been demonstrated in research to improve memory and fight age-related memory loss.

All you need is a pair of shoes that are well-fitting and supportive. Begin by walking for 10 to 15 minutes at a time. You can gradually increase your walking distance and speed until you’re walking for 30 to 60 minutes on most days of the week.


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