We all know and have heard that sitting for long periods of time is not good for our well-being. There have been countless studies about how this is very harmful and detrimental to our health. But let’s be real, people are sitting for the most part of the day because they are at work. The vast majority of Americans hold a job where they work in an office setting. They are glued to their chairs and computers and get up for the occasional bathroom or coffee break. It is no wonder why there are more chronic health conditions than ever before! According to the American Heart Association, you need to be getting 30 minutes of exercise five times per week. Today, I am going to share with you some basic exercises that you can do at work to help keep you limber and the body mobile and to help you get in some of those recommended minutes.
- Effortless Cardio
The first one you can do is very simple. Avoid the elevators and take the stairs. If you take the stairs each morning and afternoon and when you leave the office for your lunch break, you are getting some valuable cardio in without even knowing it. No gym required! Plus, going up and down stairs is burning a lot more calories than you think!
- The Carpal Tunnel Beater
A hazard of a desk job is carpal tunnel syndrome. This exercise is geared towards stretching the wrists. To do this stretch, place one arm out in front of you with your wrist extended and your fingers facing the floor. Slightly spread your fingers and use the other hand to gently apply pressure to your hand. Stretch your wrist and fingers as far as you can. When you can’t flex anymore, hold the position for about 20 seconds. Then repeat with the other hand.
- The Seated Leg Raise
When seated at your desk, raise one leg at a time and hold it still for about 5 to 10 seconds and then put it back down on the ground. Then repeat with the other leg. Try about 15 per side.
- Shoulder Shrugs
Raise both shoulders up to your ears and hold for about 5 to 10 seconds and then release. Do these about 10 to 15 times.
- The Oblique Swivel
Sitting upright in your chair with your feet on the floor, grab the edge of your desk with your fingers and thumbs and swivel the chair back and forth by using your core muscles. Do this about 10 to 15 times for a good workout.
- The Chest Opener
For this exercise, you want to stretch your arms behind your back and to squeeze your shoulder blades together. Try doing this about 10 times and you won’t feel so stiff.
Remember our bodies were not meant to sit stagnantly and stationary for as long as they do. You can exercise and get up and move while on the job. You will feel better and your body will reap the benefits.