Going to work used to mean manual labor for most – building something, fixing something, growing something. The only thing most people ‘grow’ now at work is their waistline.
A career spent sitting at a desk and staring at a computer screen has had an obvious impact on the health of Americans. According to the Centers for Disease Control and Prevention, 36% of adults over 20 are obese, while nearly 70% are overweight.
But working in an office all day doesn’t mean you can’t monopolize on the time to work out a little either. Here are 10 ways to help get healthier with some easy desk exercises.
Cardio
Toe Tap – tap your toes under your desk or stand in front of a trash can, then lift your legs to tap your toes on the upper edge.
Stair Master – Skip the elevator and use the stairs as much as possible. Even take two stairs at a time for a better workout.
Legs & Gluts
The Wall Sit – Stand with your back against the wall, bend your knees and slide down the wall until your thighs are parallel with the floor. Hold for 30-60 seconds.
Seat Squeeze – While you’re seated, squeeze your buttocks and hold for 5-10 seconds.
Shoulder & Arms
Namaste – Still straight up in your chair, bring your hands together in front of your chest and push both hands together powerfully for 20 seconds.
Chair Genie – Sit up in your chair and criss-cross your legs. Put your arms on the armrest and push upwards, raising your body off the seat. Then hold it for 10-20 seconds.
Chest, Back & Neck
Shoulder shrug – Raise both shoulders up toward your ears and hold for 5 seconds. Repeat 15 reps.
Wall Push-up – Stand 1 to 2 feet from a sturdy wall, lean forward until palms are touching the wall, then straighten. Repeat 12-15 reps.
Core
Crunch Time – While seated, with both elbows on your thighs, curl your chest in toward your legs. Then hold for 10 seconds and repeat 10 times.
Chair Pushes – In a chair with wheels, sit arm’s length away from a desk or table – legs raised – and grab the edges. Then, pull with your arms until your chest touches the edge. Then roll back. Repeat 20 times.
To see complete details of these 10 deskercises, plus 13 more, visit Greatest – 33 Ways to Exercise at Work.
Sources
http://www.cdc.gov/nchs/fastats/overwt.htm
http://www.fitsugar.com/Best-Yoga-Poses-Office-Workers-24640282#opening-slide
http://greatist.com/fitness/deskercise-33-ways-exercise-work
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