Monday, May 16, 2011

Simple and Easy Exercises to Help You Stay Fit While at the Office

Most of us have desk jobs. As in, jobs from 8-5 involving sitting for 7 straight hours. Sometimes just that thought alone makes you feel that cottage cheese gathering right under neath you. I know from my own experience at a desk job.

Fortunately there are plenty of ways to get that workout in without having to leave your cubicle space. They will help increase concentration, productivity and efficiency. These little workouts can also enhance circulation, relieve stress, boost energy, improve attitude and for some of us the most important, reduce neck, back and wrist pain.

Don't be embarrassed when someone looks over and your doing push ups against your desk. Just remember your burning the calories......and they are not:).

1. The Squat
How to do it: Stand with your shoulders, hips, and knees in a vertical line. Draw your stomach in as if your making your waistline smaller. Slowly squat down as if you were picking something up. Keep your knees in line with your toes. Both knees should be facing forward. Repeat 5-10 times.

2. Single Leg Calf Raises
How to do it: Stand facing a desk, touching the top for balance. Place your right food behind the heel of your left foot. Raise the heel of your left foot off the floor as high as possible, pressing on the ball of your foot. Repeat the exercise with your left foot behind the heel of your right foot.

3. Leg Lift
How to do it: Try to do this exercise while eating your lunch at your desk. Sit on a chair with your feet on the floor. Lift one foot forward, straightening your knee. Squeeze the front of the upper thigh as you lift your leg and hold it for a few seconds. Lower and repeat with the other leg. Complete 8 repetitions on each leg.

4. Stand Up and Out of Your Chair
How to do it: Lift your body up and down out of your chair several times.

5. Push-Up Off of a Desk
How to do it: Stand facing a desk with your feet together. Keep your back straight. Lean forward and place your hands slightly wider than shoulder-width apart on the desk. Slowly lower your body toward the desk and then push away. Repeat up to 10 times.
6. Tuck in your Knees to Strengthen your Abs
How to do it: Sit in a chair with your hands holding the armrests. Tighten your stomach muscles as you pull each knee in toward your chest. Alternate knees and then pull in both knees.

7. Neck and Shoulders
How to do it: Sitting or standing, allow your arms to hang at your sides. Tilt your head sideways to your shoulder. Hold for 15 seconds. Repeat on the opposite side.

8. Back
How to do it: Standing or sitting, place your hands on your hips. Slowly twist at your waist as if you were looking over your shoulder. Hold for 15 seconds. Repeat on the opposite side.

9. Back and Shoulders
How to do it: Standing or sitting, reach one arm over your head, stretching toward the ceiling. With the opposite arm, reach toward the floor. Hold for 15 seconds. Repeat on the opposite side.

10. Seated Posture
How to do it: Without using the backrest on your chair, sit with your feet flat on the floor. Keep your shoulders back with your palms facing forward. Take four deep breaths from your abdomen. Perform frequently throughout the day.

Source: Select Health, GetFit


hann said...

Core workout, as the most effective to flatten your stomach, consist of ahead flexion exercises, side flexion workouts, rotational exercises along with cardio workouts.

bgibb said...

i love doing little exercises or stretches at my desk! but only when nobody is around!

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