Prolonged sitting causes a variety of health concerns, which office workers are prone to. The worse news is that exercising outside work doesn't negate the effects of sitting all day.
A standing desk solves this problem, but why not take it further and bring in a balance board as well?
Standing instead of sitting will prevent the damaging effects of a stationary life. However, you won't get fit doing that all day.
If your goal is a more fit body and stronger muscles, bring a balance board to work. Try out these balance board exercises that will work your body but not disturb the office.
Standing Still
Sitting all day can kill you. That's a scary threat to your health and one that requires some time up on your feet.
Standing still on the balance board isn't as easy as it sounds. You have to exert strength to keep the edge of the board from touching the floor.
This exercise works on the muscles of the upper and lower legs, specifically the hamstrings, calves, and quads. It also engages and strengthens the core muscles, which you need for more strenuous exercises when you're out of the office.
To do this, just stand on the edges and stand straight. It can be a mindless activity, or you can do a set consisting of 5 reps at 20 seconds each.
Forward / Backward Tilt
Another one of balance board exercises that takes it further than balancing is wobbling it forward and backward. This exercise strengthens and stabilizes the ankles.
To do this activity, simply hold on to a stable structure, such as a secure standing desk, for support. You don't want to hold on to something that will fall along with you.
First, hold a neutral position. Then, slowly tilt the balance board forward until the edge touches the floor in front of you. Then, slowly move backward until the edge touches the floor behind you.
Remember to keep the movements slow and steady, and repeat this motion for at least 60 seconds.
Side to Side Tilt
This exercise on the balance board is similar to the above, except you will move it side by side this time. Like the forward/backward tilt, it strengthens the muscles in the ankles. Additionally, it helps prevent eversion and inversion.
Hold on to a stable structure for this exercise as well, then hold a neutral position. Rock the balance board to your right by shifting your weight to the right leg until the edge touches the floor. Then, shift your weight to the left leg until the edge touches the floor at your left side.
During the exercise, you should keep your core tight and your movements steady.
Round the Clock
This exercise requires great balancing skills as you have to keep the board steady as you make one full rotation.
Holding on to a stable structure, slowly tilt the board forward until it touches the floor. From there, begin to rotate the board clockwise, keeping the edge in touch with the floor. Shift your weight around while tilting your feet to go back to touch the floor in front of you.
Then, do the same but in counterclockwise to complete one rep. Don't hesitate to use your arms to balance better, though you'll have to get used to it without moving your arms to perform this exercise in your workplace. As always, control the movements.
Single Foot
Getting used to standing still on both feet? Raise one up and try to balance on one foot.
Place your right foot in the middle of the board, toward the front, and raise the other foot to your back. No need to form a 90-degree angle as long as the other foot is not touching the board and your standing leg.
Maintain this position for however long you can, then switch to the other leg. Challenge yourself every session by holding this position for longer than the previous.
Forward/Backward Single Foot Tilt
This exercise further builds the stabilization and strength of the ankle muscles. It's essentially the same as the forward/backward tilt we mentioned above. However, this raises up the bar higher than other balance board exercises by making you use only a single foot.
Like the version above, hold on to secure structure. Then, slowly tilt the board forward until it touches the floor. Then, tilt it backward in the same slow and steady motion. Do this in one foot for about 30 seconds, then switch to the other one, then repeat.
Side to Side Single Foot Tilt
The side to side tilt with a single foot is going to be a bit different than with both feet. As you can't shift your weight across two feet, you'll have to tilt the board using the standing foot. This steps up the demand for your ankle muscles, making this exercise produce greater effects against eversion and inversion of the foot.
First, support yourself on a stable structure. Tilt the board slowly to your right as closer to the floor as you can without falling down. When you've reached your limit without your ankle breaking, tilt the board to your left side. Do 30 seconds for each foot and repeat.
Single Foot Round the Clock
This is the most challenging, but still office-friendly, balance board exercise in this list because you'll have to do one full rotation using only one foot.
Like the above, start with tilting to the front, then go clockwise while keeping the edges on the floor at all times. When you've reached your starting point, start rotating counterclockwise to complete one rep. Do the five reps, then switch to the other foot and do five reps as well.
Explore Other Balance Board Exercises
Remember that you will have to do these motions without support. Aim to achieve that so you can maximize these balance board exercises.
Furthermore, don't forget that you can use your balance board in your home as well. This should give you a chance to learn other exercises you won't be able to do at work.
For other ergonomic solutions to your workplace, visit us today. Learn how the right office chair can boost work efficiency and find the right stand, chair, or desk to keep you comfortable and productive at the same time.