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
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.
– Hold onto a wall or table for support while waiting the copier to spit our your report.
– 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.
– Sitting tall in your chair, stretch both arms over your head; after 10 seconds, extend the right hand higher, then the left.
– 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.
– Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds.
– 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:
Click here to print our cheat sheet