Work Desk Workouts and How to Stop the Sitting
The average adult sits for ½ of their waking day. The other ½ of the day often includes hours of non-exercise activity.
Break up your sitting with a five-minute walk every hour. If you can’t leave your desk, try standing for just two minutes every 20 minutes.
Why use your break to get active?
Sitting at your desk may be good for your job, but studies show prolonged sitting not only leads to poor posture, but is also a risk factor for heart disease, diabetes, cancer and obesity. There is growing evidence that taking frequent breaks from sitting can lower health risks for chronic diseases.
Looking for ways to work out at your desk?
As always, if you have been inactive or are unsure of your physical ability, check with your primary care provider before starting an exercise routine. Here are some simple, low key exercises to try at your desk. Take a stand and try the following:
■ Pectoral stretch—clasp hands behind head. Pull shoulder blades together and elbows back. Repeat 2 times.
■ Wrist flexion—gently apply force with left hand to stretch the right wrist toward the underside of the right forearm. Hold for 3-5 seconds, relax and repeat with other side. Repeat 5 times each wrist.
■ Wrist hyperextension—gently apply force with the left palm to bend the right hand backward. Hold for 3-5 seconds, relax and repeat 5 times for each wrist.
■ Hug—bring arms across chest, trying to touch as far around the back as possible. Hold for 10 seconds, relax and repeat with other arm on top.
■ Head tilt—slowly bend head to the right as far as possible, then to the left, then forward (with chin against your throat) and to the back. Repeat 2 times in each direction.
Strength training exercises:
■ Do a basic crunch in your chair. Pull your belly button in and up; pull your chest down.
■ Grasp your chair’s armrest and lift yourself up, using your arms to work your triceps.
■ Do push-ups without using the floor. Place your hands on the edge of your desk and position your body at a 45-degree angle to the ground.
■ Work your thighs by squatting as if you were about to sit in your chair and standing before you touch the seat. Keep your back straight.
■ Work your hamstrings by standing straight and lifting one foot behind you, then the other foot.
■ Stand on your tiptoes to engage your calves.
The human body was meant for movement and the muscle activity needed for standing and moving drives the breakdown of fats in the body. Sitting too long causes fats to accumulate and increases health risks. Worried your co-workers might ask what you are doing? Spread the word. Share these exercises and help stop the sitting.
SSources: https://www.cdc.gov/pcd/issues/2012/11_0323.htm# accessed on December 19, 2017.