You can have the best ergonomic setup at your desk with a great monitor arm, keyboard support and chair, it still does not help the fact that we are sitting too much and doing little physical activity when it comes to the workplace. We were made to move, not sit at a desk for 8-10 hours a day. Sitting all day increases our risk for obesity and puts us at risk for back pain, headaches, poor posture, leg cramps, tense muscles, heart disease and makes us less productive. Many think that we need a lot of time to exercise, so we invariably put it off or don’t engage at all. Exercise is simply the act of keeping your body busy, using muscles and bones while the heart keeps pumping. Here is a list of 6 easy exercises to do in your own work space.
- Phone walking: Using a headset, every time your phone rings stand up and walk around your office. It’s good for increasing your daily steps.
- Leg raises: While sitting at your desk or turned around, straighten both your legs (or do one at a time) in front of you and hold for 10 seconds. Lower them almost to the floor then raise again and hold. Repeat 10 times. Great for working the abs.
- Standing calf raises: While standing behind your chair with your hands on the back, feet together, rise up on your toes and hold for 10 seconds. Slowly release and repeat 10 times. A good exercise for circulation while strengthening the calf muscles.
- Knee lifts: Stand up away from your desk and lift your knee up in front and put your arms down. Do 20 reps each leg. This is a great exercise to wake up the hip flexors and quadriceps.
- Toe Touches: With feet positioned at hip distance, slowly bend down reaching for your toes. Go as down as far as you can, when you feel tightness, count to 5 then reach some more. Do 10 times and feel the release in the hamstrings and lower back.
- Desk pushups: Place your hands on the edge of the desk, shoulder width apart, legs out behind at 45 degrees. Push off with as much force as you can, repeat 10 times. Good for you arms and shoulders.