We all know that sitting in the office at your computer for many consecutive hours is not good on your body contributing to increased risk of obesity, muscle soreness and repetitive-use injury. It is important to take time every 1-2 hours to stand up, stretch and go for a little walk. With constant workloads building up it can be easy to neglect. I know I would dismiss the idea during stressful and busy work days. Try setting a reminder on your phone or computer to remind you when to get up out of your chair. If you are fortunate enough to request a standing-desk at work they are even better. I recently got one for my ‘home office’- and love it.
Some days are long and going for a walk/workout outside of work hours is just not going to happen. Here is a number of exercises you can do at your desk in only a short amount of time. Moving your body regularly, you will feel more energised, productive and refreshed.
Cardio/Stamina:
- Pretend jump-rope- hop on both feet at once or alternate feet
- Jumping jacks
- Walk the hallway or take the stairs
- Shadow box- in front and above head for approx. 30 sec
Legs:
- Chair squats-feet shoulder width or slightly wider apart, bend at the hips and squat like you would to sit in a chair
- Static lunges- Bend at the hips and keep knee in line with toe. For easier option, elevate the front leg e.g. on a step or platform
- Calf raises- raise your heels of the floor and slowly lower them
Arms:
- Push ups- against desk for easier option or on floor for harder option
- Water bottle arm weights e.g. bicep curls, frontal raise, lateral raise, overhead press. Keep shoulders back and down, core engaged and neutral spine
- Chair dips- Put arms behind your back resting on chair and slowly lower and rise yourself. Keep elbows close to body and bottom close to chair. Keep bent legs for easier option and straighten legs for harder option
Abs:
- Alternating bent leg lifts- while sitting lift each leg keeping knee at 90 degrees. Hold position for as long as you feel comfortable
- Seated leg raises- Sitting up straight, lift your legs until they are hip height, hold and slowly lower. Bend legs lightly for easier option and try alternating legs. Keep core engaged throughout movement
- Hover (knees on floor) or plank (knees off floor), hold for 30-60 sec. Keep neutral spine and core engaged
Stretches:
- Sitting spinal stretch- sit up straight, place your right hand on your left knee and rotate your back towards the left (i.e. look behind you on your left side). Alternate to other side
- Shoulder raises- raise your shoulders to your ears, hold and relax.
- Wrist stretch- straighten arm out in front with palm up. Use other hand to stretch the fingers down toward you. Alternate to other side
- Neck stretch/ rotations- bend neck to each side. Drop chin and rotate neck
