It’s actually pretty easy to combat stiffness and pain when getting old.

It might be time to tackle the root of the problem: lack of movement. Sitting all day is not good for your body; it's prone to stiffen you out, give you aches, and generally make you very uncomfortable. But don't worry; there are some simple yet efficient ways to get over such problems even when you get older.

Importance of Movement

Our bodies were made to move, not sit. When we sit for hours, our muscles tighten, our joints stiffen, and our circulation slows down. These can breed a host of problems: back pain, neck pain, headaches, and tiredness. Sometimes, due to sedentary life, we do not seem to have sufficient energy to do some work for the day.

Movement will help to relieve these issues and make you a healthier person. Continual moving, even in short intervals, can benefit your posture and flexibility while also reducing stress.

Simple Stretches for Relief

Following are some quick stretches you can do to help reduce tension after being at work all day. Each morning, take a little time to stretch some major muscle groups to get the blood flowing and loosen up tight muscles. Hold each stretch for 15-30 seconds.

Neck rolls: Slowly roll your head side to side, then up and down.

Shoulder shrugs: Use your shoulders to reach up toward your ears, then hold for a few seconds and let loose.

Arm circles: Circle your arms first in one direction, then the other—out in front of you and backward.

Wrist and hand stretches: Make circles with your wrists, then stretch out your fingers.

These stretches can be done either at the desk or standing up. Keep in mind to only go as far as is comfortable and not to overexert yourself.

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Desk Exercises to Energize You

Sluggish? Tired? Not enough energy to focus? It's time to get moving! Incorporate some of these exercises into your workday and watch your energy—and focus—begin to soar.

Chair Squats: Stand facing the chair with your feet width apart at shoulder level. Bend down towards the chair, keeping your back straight, then stand up again.

Desk push-ups: Place yourself against the desk with your hands spaced shoulder-width apart and lower your body down until the chest almost touches the desk then push up again.

Leg Raises: Sit upright in the chair and raise one leg at a time. Hold it there for some moments, then lower it.

Calf Raises: Go to your tiptoes and hold it there for some seconds, then slowly bring yourself down.

These exercises can be done in short spurts throughout the day. Do 2-3 sets for each exercise, 10-12 repetitions each.

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Strengthening Exercises that Help Improve Your Posture

Poor posture is an everyday criminal when it comes to back and neck pain. Strengthening your core and back muscles improves your posture, reducing discomfort.

Plank: Take a push-up position with your forearms on the ground. Hold as long as you can.

Bridge: Lie on your back with your knees bent and feet on the floor. Raise your hips off the ground so that from your shoulders to your knees forms a straight line.

Superman: Lie on your front, arms and legs stretched out. Drop your arms and legs lower to the floor, then raise them up again, holding for a few seconds.

Start by holding each exercise for 10-15 seconds and gradually hold longer as you build strength.

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Mindful Movement for Relaxation

In addition to the physical exercises, mindfulness and relaxation techniques can be used to reduce tension and stress. Take a few minutes to engage in some deep breathing, meditation, or yoga at work. Even a few minutes of focused attention on the breath can make all the difference.

Remember to listen to your body and take breaks whenever you need them. Also, be sure to talk to a medical professional if you have lasting pain.

Conclusion

Movement throughout the day at work is very important to avoid becoming too stiff, developing pain, or becoming overly fatigued. These simple exercises and hints will help anyone to become much healthier, with greater energy. There is no need to get another cup of coffee!

Take charge of your life and health, and feel good today!