Exercises You Can Do in the Office
Many of us are not surprised by the statistics used in MEDICINE and SCIENCE concerning EXERCISE, which conclude that the average person sits for more than 7 hours a day. I have several years before I can traditionally retire. However, I have already spent more than 70% of those years sitting at desk daily, for long hours. We might not generally think that we are spending long hours sitting, but if we sit for 6 or more hours daily, without much movement, we are depriving our bodies of some basic necessary movements.
It is important to get up as often as possible and move around or stretch for blood flow and circulation.
There are many exercises that can be done while sitting. This is helpful to me, because I am guilty of sitting at home in front of my desktop for long hours typing and working on projects, and losing track of time.
Sitting down for a long period of time, especially directly after eating, compresses the abs area, which can slow down digestion. THIS IS THE REASON WE SOMETIMES HAVE CRAMPS, BLOATING, AND HEARTBURN. These symptoms which occur after SITTING AND EATING are directly connected to the gastro intestines, according to studies on (IBS) irritable bowel syndrome.
Movement awareness is important because it is also connected to flexibility and can help with balance. The less often we move around, it can start to limit the motion in our muscles, as well as slow down blood circulation.
I know that I have taken many long drives and trips and my ANKLES SWELL due to lack of movement.
Sneak In a Desk Workout
These exercises will help with decreases in blood flow while sitting, and strengthen muscles. Most of these can be done during a coffee break or before/after lunch break. After handling a challenging task, reward yourself with a mini-workout!
Place hands underneath the thighs and lift your knees. Do this one knee at a time; 3 sets of 12. This exercise is easy and can be done pretty quickly without interrupting work for a substantial period of time.
Place fingers behind ears, slightly bend and raise one knee at a time to the opposite knee by alternating elbows. Sitting Knee Crunch-This will primarily work your Oblique’s and mid-section.
Hold elbows up and push the middle of your hands together as hard as you can for 5 seconds. Repeat 5 times. This is a strengthening exercise for the chest and arms.
Hold elbows up and bend fingers and place them in between in each other. Pull as hard as you can for 5 seconds. You should be pulling the fingers not your nails! This will primarily work the biceps.
You may began to sweat because you are working hard while sitting.
Abs can also seem to become mushy when sitting for long periods. This will happen especially when slumping.
While sitting, place arms behind chair and pull shoulders back. This should ARCH the back; breathe in and hold belly in for 5 seconds. Do this at least 5 times. This is good for Abs and posture. This exercise can conveniently be done in between reading emails.
Leg Lifts are great for Abs, and easy to do while sitting. Lift one leg up and then push foot back out in front or up under the desk. Repeat with the other leg.
Bend wrist back and forth; then in a circular motion. Complete a set of 5 or more for each motion. These exercises keep joints in hands and fingers flexible.
These exercises will work based on how often and hard you push yourself when completing them.