Below are some easy ways to keep your body moving while at your desk from www.about.com. Besides strength training, these moves also incorporate stretching. The best part about this workout is that you only need your office chair and a water bottle!
Before You Begin:
Before you begin this workout, make sure that you have consulted your doctor if you have any injuries, illnesses or other conditions. In addition, make sure to use a stable chair. If the chair you use has wheels, push it against a wall to make sure it does not roll away.
What You Need:
A chair and a water bottle or light-medium dumbbell.
THE WORKOUT
Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.
Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat
Lower Body Exercises
Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.
Chair Exercises
Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.
One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.
Upper Body Exercises
Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.
Ab Exercises
Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.
Here are some other helpful tips to keep you active at work:
- Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.
- Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you'll feel more alert.
- Use the restroom on another floor and take the stairs.
- Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.
- Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs).
- Deliver documents or messages to co-workers in person rather than by email.
- Go to the mall for lunch and park on the opposite end of the food court. Don't forget to buy something healthy.
- Get a headset for your phone so you can move around while you talk.
- Glance at the wall clock and rip off a minute's worth of jumping jacks. If you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides).
- Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place).
- Simulate jumping rope for a minute: Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.
- While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
- If you can step into a vacant office or conference room, shadow box for a minute or two. Or just walk around the room as fast as you can.
- Or do walk-lunges in your office or a vacant room. (You could also amuse your co-workers by doing these in the hall; remember Monty Python's "Ministry of Silly Walks" comedy routine?). Set your PDA to beep you into action.
- No conference room? Take to the stairs -- two at a time if you need a harder workout! Do this 5-7 times a day.
Resources:
http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm
http://exercise.about.com/cs/fittingitin/a/officeexercise.htm
http://www.webmd.com/fitness-exercise/features/exercise-at-your-desk
http://www.leancuisine.ca/en/NutritionWellness/Activity/Ways_to_stay_active_at_your_office.htm
http://www.associatedcontent.com/article/691279/how_to_stay_active_at_the_office.html?cat=31
http://bastyrcenter.org
http://ronisweigh.com/2008/01/10-stay-active-tips.html
