We’ve started to hear all about how sitting at your desk for 8 hours can be just as damaging as known toxic activities like smoking. And no amount of vitamins, even the Lypo-Spheric® kind, can get you unbent from hours of sitting.
Get up every hour, they say. Go take a walk, they say. Well, that’s great for us in Henderson, NV, but what about the rest of you guys who get, you know, weather. We asked a personal trainer for some fun, easy exercises that don’t require equipment, but still get us away from our computers for a couple minutes at a time.
Leaving the chair and performing these exercises for just five minutes at a time helps to stimulate the brain and provide much-needed oxygen to the body.
So, here’s how we keep our brains and bodies active at the office.
Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.
Tips: None of this need be done fast or all at once. You are, after all, at the office. Do several sets of each throughout the day.
One of the oldest free weight exercises but extremely effective. Do a set of 10-15 pushs. Challenge yourself and see how many push ups you can do in a day. Try to beat that whenever you have the time at the office.
Perform this on the edge of a stable chair (no wheels!). Place your palms on the end of the chair and slowly lower your body. Make sure to squeeze those triceps. For better control, push your chair up against a wall or heavy desk to prevent injuries. Perform 10-15 per set and aim for as many as possible throughout your work day.
People over look some of the largest muscles in our bodies, our legs. Perform 10-15 lunges per leg (no cheating here). Step forward with your hands in front of you and repeat this for each leg.
Find some nice carpet and start kicking. Perform 10-15 per leg and be sure to keep your body still, let your legs do the work. Have fancy marble throughout your office? Lean over your desk and kick backwards.
Another free weight exercise off the hit list. With your arms extended in front of you, slowly bend your knees and keep your back stationary. You should feel the burn in your hamstrings. Perform 10-15 of these at a time throughout the day. You will be begging for your chair.
Never underestimate the cardio benefit of punching air. Keep it safe, if your office or cubicle is located near a busy hallway or travel corridor, maybe you should skip this. Unless you want to start a fight club of course. Whatever you choose, time yourself and keep up a 1-2 combination for 3-5 minutes. jab, cross, jab.
Before you do any physical activity, be sure to stretch. Many of these you can do while sitting in your chair.
(do stretches for 15-30 seconds)
1) Neck Stretches – Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.
2) Arm Shoulders – Pull your arm across your chest, hook your other arm around it to pull the tension out of your upperback and rear shoulders.
3) Back / Legs – Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs – stretching your hamstrings.
5) Calves Stretch – Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.