We all know all the excuses because we all use them all the time …

It’s raining. It’s too hot. It’s too smoggy. I’ve got a conference call. I’ve got to finish this. I forgot my shoes. I think I hear my mother calling …

Our bodies are designed to move — not to sit at a desk 12 hours a day.

– Are you so stiff when you get up from your desk that you walk like a robot?
– Do you suffer from muscular-skeletal injuries like as carpal tunnel syndrome?
– Is there never enough time in your day to fit in the gym/swimming/___?
– Do you think about going to yoga more than actually going to yoga?

RECOMMENDED : 30 minutes of moderate activity five days a week

Whether or not your workstation is ergonomically correct (and we’re guessing it likely isn’t) there are a few things you can do to help prevent back pains, headaches, and listlessness and become more productive. Here are some simple stretches, muscle-strengthening and quick aerobic exercise.

– Live longer: improve your heart heart’s ability to jump from rest to pumped
– Walk during lunch. Experts say 10,000 steps a day is ideal. Buy a pedometer
– Join a gym near your office — or use that gym your employer provides

Supplement your home or gym routine with these exercises done at your desk. On those extra-long workdays, it’s so much better than doing nothing at all.

When they look at you strangely, smile and say, ‘This feels great! Try it.’

Here are a few quick tips:

– Stretching exercises ease stress and keep your muscles from clenching up
– Put a reminder on your desk calendar or send yourself an e-mail reminder
– Forget emailing the guy three desks over — get up and walk those 12 steps
– Take a break between tasks – set your phone to beep you into action

Amuse your co-workers with office antics aerobics

60 seconds of jumping jacks
– Beginners : try the low-impact version by raising your right arm and tapping your left toe to the side while keeping your right foot on the floor; alternate side

60 seconds of running in place
– Beginners : march in place and get those knees up

1-2 minutes of shadow boxing
– Beginners : or just walk around the room as fast as you can.

Exit to the stairs for a quick break
– Two at a time if you need a harder workout.

One-legged squats
– Hold onto a wall or table for support while waiting the copier to spit our your report.

Leg stretch
– Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg 15 times.

Arm stretch
– Sitting tall in your chair, stretch both arms over your head; after 10 seconds, extend the right hand higher, then the left.

Neck stretch
– Let your head roll over so that your right ear nearly touches your right shoulder. Using your hand, gently press your head a little lower. Hold for 10 seconds. Relax and then repeat on the other side.

Back stretch
– Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds.

Shoulder stretch
– Sitting up straight, try to touch your shoulder blades together. Hold and then relax.

Chances are, your co-workers will admire your efforts rather than be amused — you might even get them to join you on a lunchtime walk or to help you lobby for lunch-hour yoga classes at your workplace.

Ready for a commitment?

Here are a few options:

Personal Trainers
Yoga Studios
Yoga Teachers


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Author: heartbeat

Serving Hong Kong with weekly updates and insights since 2001 ... naturally.