With work schedules getting busier and lunch times often being filled with necessary errands, it is sometimes hard to find even a small amount of time to get to the gym or go for a walk. Bob Anderson, in his book Stretching at Your Computer or Desk , explains how stretching is the simplest of all physical activities and the perfect antidote for long periods of physical inactivity. Regular stretching throughout the day will reduce muscle tension, improve circulation, diminish anxiety, stress and fatigue, improve mental alertness, decrease the risk of injury and generally make you feel better. If you are able to squeeze in even a small amount of exercise you will feel happier and be better able to handle the workload of the day.
Ideas to Add More Exercise to the Working Day
- Make sure your chair is comfortable and supports your back.
- Try to wear comfortable shoes to allow easy movement.
- Start and end the journey to work with a walk, even if it means getting off the bus or train one stop earlier.
- Use the stairs rather than an elevator.
- Walk to talk to others in the office rather than sending an email or making a phone call.
- If there is room, pace when making a phone call.
- Try stretching regularly, make an effort to get up and move on a regular basis.
- Try to have a healthy lunch and snacks and drink plenty of water.
Simple exercises for Office Fitness
With just a few minutes break from work, a few simple exercises can be fitted into the work day, such as the following:
- Shoulder Shrugs: Sit straight in your chair with your hands by your side, breath in and raise your shoulder towards your ears, tense your shoulders and neck and then breathe out letting your shoulder sink back down. Repeat this 15 – 20 times a few times several times a day.
- Butt Flex: Remain sitting in your chair and tighten the gluteus muscles while doing your work – repeat 20 – 30 times.
- Knee Bends: Sit in your chair, bend your knees and lift them towards the ceiling, then lower them slowly back down again. This is a good exercise for the abdominal muscles. Repeat 15 – 20 times
- Wall Sit: Sit with your back firmly against a wall in your office with your knees at a 90 degree angle. Place your hands at your side and hold this position for as long as possible or until your legs begin to shake. This will work the gluteus, quads and hamstrings.
While this workout doesn’t take the place of a more traditional exercise plan, it does offer a way to keep moving without leaving the office. It will help to tone and stretch your body while you work and will also help increase productivity.
Shirley McGillivray - As long as I can remember I have loved to write. An early fascination with books led to me to wanting to write down my thoughts and ...
