We all know that with busy schedules and changing priorities, sticking to an exercise routine can be a challenge. But considering that two-thirds of the US population is either overweight or obese and 75% of the $2.8 trillion annual spend in health care is going toward preventable chronic diseases (Dr. Dean Ornish, September 2012), don’t you think we should be making exercise more of a priority?! A report from CDC’s Morbility and Mortality Weekly Report, states that most Americans get little to no physical activity during their day jobs. We are desk sitters and we are getting bigger and more out of shape.
So why not use some time at work when you might otherwise be stuck sitting to get in some exercise and turn your desk into a gym?
Here are some easy tips to keep your body moving while you are at work. And don’t worry, not all of them will embarrass you in front of your coworkers!
- If you are sitting behind a desk the majority of the day, it’s important to practice good posture so you don’t end up looking like this guy. Make sure you are sitting with your feet flat on the floor with your hips not much higher than the bend in your knees. Your back should be straight, shoulders back and you should not be looking down at the computer screen.
- Do some simple neck stretches by looking over your right shoulder, then up to the celling, down over your left shoulder and toward your toes. Roll several times then reverse the direction.
- Roll your shoulders forward 10 times and then roll them back 10 times.
- Roll your wrists and ankles.
- Stretch your calves by lifting your legs onto the balls of your toes and then switching to your heals.
- Open your chest by extending your arms wide like you are giving someone a hug. Turn your thumbs down and pull your shoulders back.
- Give your eyes a break from the computer screen. Briskly rub your palms together, then gently place the heals of your hands over your eyes. Hold this for 30 seconds. Take breaks throughout the day to look at objects further away than your computer.
- Stretch your shoulders by bringing your right arm across your chest as if you are grabbing something to your left. Bring your left arm up to gently hug your right arm against your body. Hold for a 10 seconds. Switch sides.
- Tap your toes under your desk or lift one leg at a time off the floor while you are sitting.
- If you can, jog in place for 30 seconds or do some jumping jacks.
- Take the stairs and avoid unwanted elevator chatter.
- Get up and talk to your co-workers to ask questions or relay information rather than dialing an extension or sending an email.
- Do some squats! Stand with your feet about hips width apart and pretend like you are sitting in a chair. Hold the squat for 10 seconds. Repeat for as many times as you’d like/have time for!
- Squeeze your glutes! Tense up the muscles of your rear end and hold for 10 seconds. Repeat throughout the day.
- Lunch time walks are a great way to combat afternoon fatigue and increase blood flow.
- Take a break every half hour for a quick walk. Use this time to get up and refill your water glass. If you can, take a short walk around the building to improve circulation. Staying hydrated is important and the more often you get up to fill your water glass or use the restroom is less time you spend sitting at your desk!
