No? Hum… You might want to rethink that…
There are lots of books about how sitting all day is bad for you…
And there are many that help you learn what you can do about it..
There are even whimsical mouse pad reminders…
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.
Fit exercise into your busy work day. 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 your gym attire and have access to a shower; so we’ll save that for another article.
Here are some basics 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!
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.
PS. For your convenience, you can click on an image or link and visit Amazon or bookmark as a favorite for future shopping. So take the next step to alleviate or prevent some of those aches and pains by getting active today !
PSS. I’m currently enjoying the Office Workout by Kent Burden that I show above. I like that Kent explains why we need to exercise even more than previous generations. I’m interested in knowing why it’s important. Be sure to click on the image and once in Amazon, click on the Look Inside to preview a few pages. If you want to get to the exercises Chapter 6 will get you started.
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Wishing you the best of health!