Exercise at Work
If you don’t exercise at work, you might want to give it a try. But don’t take our word for it. Read below and see why sitting for long periods of time is so bad for you, with this book by James A. Levine. Appropriately titled:
Why Your Chair is Killing You and What You Can Do About It
Customer Review: “This is an incredible read. Dr Levine is well-spoken and uses wit and would be enjoyable even if he were re-writing the phone book. …doesn’t re-hash anything…”
And while there are books about how sitting all day is bad for you, here are some that help you learn what you can do about it… So, don’t just sit there…
The Office Workout
75 Exercises you can do at your Desk Office Workout by Kent Burden
Customer Review: “WOW. This is a unique book, in that the exercises here can be done while working AND more importantly without disturbing anyone in your workplace.
Some of the exercises can be done without the people around you even being aware that you’re doing them.”
If that doesn’t motivate you to exercise at work, try a funny mouse pad…
But nothing can make you get started. You have to do that part, but here are some tips to help you. If you are already motivated and working out at work, share your story with us – we’d love to hear from you.
Did you know that you are more likely to exercise if it’s a regular part of your day? You can be more fit simply by putting exercise at the top of your “to do” list. Look for easy ways to add physical activity to your regular schedule:
- While you are sitting, be sure you are sitting straight, no slouching. Stand periodically for a few minutes at a time – do filing, clean your desktop, sort papers.
- Take the stairs instead of the elevator.
- Take a walk with co-workers during your lunch break. An exercise buddy can help you stick with your plan to be more active! Be like Sheldon on ‘The Big Bang Theory’ and create an exercise buddy agreement.
- Instead of sending an e-mail, walk down the hall and talk with a co-worker.
- Park a block or more away from your office. Do this a few times and you’ll begin to enjoy some well-deserved fresh air before and after work.
- If your company has a fitness center or offers discounts at a local gym – sign-up!
- More and more companies are offering Wellness Events as part of their benefits – if you are lucky enough to work for a company that does, don’t take it for granted, participate!
- Put your stapler, tape and clips far enough away from your chair that you have to get up to get them.
Exercise at work to fit exercise into your busy workday
Find 10-minute workout breaks throughout the day. There are a variety of strength, balance and flexibility exercises you can do right at your desk. I’ve listed Endurance below because they are important exercises, but since you’ll probably work up a sweat, they would only be ideal if you put on gym attire and have access to a shower. So, we’ll save those exercises for another article.
Here are some basic exercises to get you started…
- Balance Exercises: Stand on one foot or walk heel to toe.
- Flexibility exercises: Move around a little to warm up; then stretch your thighs, calves, and ankle. Also try the stretches for your neck, upper body, chest, and back. These are great after you’ve been sitting for a while hunched over your computer!
- Upper-body strength exercises: Try a chair dip and wall push-up.
- Lower-body strength exercises: Do leg curls (this is the chair versions – use the seated and lying leg curls at the gym) and chair stand; then get up and do the toe stand, back leg raise and side leg raise.
Get these exercises and more at ProfessionalsHealthConnection
For your convenience…
Click on an image or link for quick and easy shopping on Amazon. Or bookmark as a favorite for future shopping. So, take the next step to reduce or prevent some of those aches and pains by getting active today!
PSS. I’m currently enjoying the Office Workout 75 exercises to do at Your Desk by Kent Burden. I like that Kent explains why we need to exercise even more than previous generations. Knowing why it’s so important and knowing why we are different from the previous generation is motivating. Be sure to click on the book image above to see the Look Inside to preview on Amazon. I have the exercises on Chapter 6 bookmarked.
Other exercises you may enjoy…
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