![\"8](\"https:\/\/risenetworks.org\/wp-content\/uploads\/2015\/10\/exercises-you-can-do-at-work.jpg\")
<\/p>\n<\/p>\n
Exercise at work has a remarkable effect on productivity. It\u2019s not just about working out for fun, <\/span><\/p>\n it also has other, more important benefits.<\/span><\/p>\n \u201cA sound mind in a sound body\u201d<\/span><\/p>\n The person behind this phrase, which highlights the importance of maintaining physical health, was the Latin poet Juvenal. It is also attributed to <\/span><\/p>\n the Greek philosopher Thales.<\/span><\/p>\n<\/blockquote>\n This saying highlights the importance of exercise: it keeps the body healthy, which has a positive effect on<\/span><\/p>\n \u0627\u0644\u0639\u0642\u0644 \u0627\u0644\u0628\u0634\u0631\u064a.<\/span><\/p>\n Exercise is important because of the strong connection between the human body and mind. The two are deeply interconnected, <\/span><\/p>\n and we find that our minds are always affected by what the body is experiencing.<\/span><\/p>\n Exercising at work in particular can make you feel much better and benefit your mind, allowing you to perform <\/span><\/p>\n your work to the best of your ability without stress and increase your productivity.<\/span><\/p>\n A 2011 Swedish study found that setting aside time for physical activity at work may increase productivity. <\/span><\/p>\n Researchers at Stockholm University and the Karolinska Institute found that employees can set aside time during the workday to exercise <\/span><\/p>\n without negatively affecting productivity\u2014in fact, productivity increases.<\/span><\/p>\n The researchers explained that exercise boosts productivity by keeping the body fit and healthy, which reduces sick days, <\/span><\/p>\n and helps people cope better with stress.<\/span><\/p>\n Here are some simple exercises that businesspeople, entrepreneurs, and employees can do at their desks without <\/span><\/p>\n having to go to a gym.<\/span><\/p>\n While working, prolonged sitting can cause muscle stiffness or tension in certain areas of the body, especially the back and neck. <\/span><\/p>\n These simple exercises can help relieve that tension.<\/span><\/p>\n .<\/p>\n \u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u064b\u0627..<\/strong><\/span><\/p>\n .<\/p>\n The neck is one of the areas most likely to become tense during the workday. Take a few minutes during your day to do the following:<\/span><\/p>\n - Stand with your feet shoulder-width apart.<\/span><\/p>\n - Place your hands on your hips and slowly move your head forward and backward as if nodding. Repeat 8 times.<\/span><\/p>\n .<\/p>\n Back pain can distract you from work, so avoid sitting for too long without a break. When you feel tense,<\/span><\/p>\n \u0627\u0641\u0639\u0644 \u0627\u0644\u0622\u062a\u064a:<\/span><\/p>\n stand up and stretch your arms above your head. Then lean back and arch your spine.<\/span><\/p>\n Return to the starting position and repeat the exercise 5 times.<\/span><\/p>\n .<\/p>\n .<\/p>\n \u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u064b\u0627..<\/strong><\/span><\/p>\n .<\/p>\n Stretching is one of the best types of exercise you can do at your desk. You can also use an inflatable exercise ball.<\/span><\/p>\n \u0644\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u064a\u0647\u0627.<\/span><\/p>\n Stretching helps you relax, relieve stress, and ease muscle pain and soreness in your chest, shoulders, <\/span><\/p>\n back, arms, hips, and legs.<\/span><\/p>\n .<\/p>\n <\/p>\n Yoga is an important yet simple form of exercise that relieves tension throughout the body. Its goal is to unite the mind <\/span><\/p>\n and body as one harmonious whole.<\/span><\/p>\n Yoga has many different forms. You can stand upright, relax your shoulders, distribute your weight evenly across both feet, and let your hands <\/span><\/p>\n hang loosely at your sides. Then take a deep breath and raise your arms straight overhead, with your palms facing each other, and stretch your fingers <\/span><\/p>\n up as high as you can.<\/span><\/p>\n You can also look up more popular yoga poses and choose the ones that work best for you during the workday.<\/span><\/p>\n .<\/p>\n If you\u2019re working from the office during this period, you can get some exercise by walking up and down the stairs instead of using the <\/span><\/p>\n elevator. Each step you climb or descend burns 0.17 calories, which means every 100 steps burns 17 calories. <\/span><\/p>\n The best time to take the stairs is after lunch.<\/span><\/p>","protected":false},"excerpt":{"rendered":" \u062a\u0645\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u062a\u0623\u062b\u064a\u0631\u064b\u0627 \u0633\u062d\u0631\u064a\u064b\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629\u060c \u0641\u0627\u0644\u0623\u0645\u0631 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0631\u0641\u064a\u0647 \u0639\u0646 \u0627\u0644\u0646\u0641\u0633\u060c \u0628\u0644 \u0644\u0647 \u0623\u0628\u0639\u0627\u062f \u0623\u062e\u0631\u0649 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629. \u00ab\u0627\u0644\u0639\u0642\u0644 \u0627\u0644\u0633\u0644\u064a\u0645 [\u2026]<\/span><\/p>\n","protected":false},"author":3,"featured_media":21655,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ibtdi_aa_focus_keyword":"","_ibtdi_aa_secondary_keywords":"","_ibtdi_aa_audience":"","_ibtdi_aa_tone":"","_ibtdi_aa_summary":"","_ibtdi_aa_reviewer_name":"","_ibtdi_aa_reviewer_bio":"","_ibtdi_aa_reviewer_url":"","_ibtdi_aa_reviewed_date":"","_ibtdi_aa_service_id":"","_ibtdi_aa_related_ids":"","_ibtdi_aa_human_reviewed":"","_ibtdi_aa_disable":"","_ibtdi_aa_disable_links":"","_ibtdi_aa_sources":"","_ibtdi_aa_update_notes":"","footnotes":""},"categories":[491],"tags":[21426,21427,6391,21428],"class_list":["post-21654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-491","tag-21426","tag-21427","tag-6391","tag-21428"],"_links":{"self":[{"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/posts\/21654","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/comments?post=21654"}],"version-history":[{"count":0,"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/posts\/21654\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/media\/21655"}],"wp:attachment":[{"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/media?parent=21654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/categories?post=21654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ibtdi.com\/en\/wp-json\/wp\/v2\/tags?post=21654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
![\"The](\"https:\/\/www.healthline.com\/hlcmsresource\/images\/topic_centers\/2020-5\/man-stretching-desk-work-1296x728-header.jpg\")
<\/p>\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0631\u0642\u0628\u0629<\/span><\/strong><\/span><\/h3>\n
\n<\/div>\n<\/div>\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0638\u0647\u0631<\/span><\/strong><\/span><\/h3>\n
\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/span><\/strong><\/h2>\n
![\"Successful](\"https:\/\/i1.wp.com\/olap.com\/wp-content\/uploads\/2014\/01\/bigstock-Businesswoman-meditating-isola-56051171.jpg\")
<\/p>\nFull-Body Yoga<\/span><\/strong><\/span><\/h3>\n
\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u062c<\/span><\/strong><\/span><\/h3>\n