Exercise at your desk

May 20th, 2008 at 02:47pm Mike DeDoncker

I promised, after writing about how sitting at work all day can kill your ability to burn fat, to brush up on exercises that could be done in the office. So, with the help of some internet searching at exercise.about.com and shelterpub.com to add to a couple of things I practice, here we go:

Of course, being able to get up and walk around for 10 minutes or so is preferable to exercise at your desk – even better if you work in a multi-floor building and you can use the steps to add intensity to your walk — but here are a few stretches and the body parts they benefit you can use if leaving your desk isn’t an option.

Chest — Sit up straight in your chair and clasp your hands behind your head. Pull your elbows back and squeeze your shoulder blades together at the middle of your back.

Back/shoulders — Give yourself a hug, literally. Wrap your arms around your torso and gently reach as far around as possible.

Neck — First, just alternate tilting your head left and right toward your shoulders. Then forward with your chin to your chest and backward looking up. Then combine it into all four directions.

Then, try this. Place the little finger of your left hand on the right side of your chin and turn your head to the left to just past comfortable. Push gently on your chin with the little finger to go a little further. Repeat with the little finger of the right hand on the left side of the chin.

Low back/hamstrings – Stay seated upright in your chair with both feet flat on the floor and knees a comfortable distance apart. Your hands should hang loose at your sides. Bend forward until your hands reach the floor and hold for five seconds or so. Then, tighten your abdominal muscles and slowly return to your upright seated position.

Assuming you won’t be bothering anyone and won’t send your cubicle or half the items in it crashing to the floor, you could also stand up wave your arms or rotate them in a circle as if you were and old-time pitcher in an exaggerated windup. You could march in place or squat as if you were going to sit in a chair but don’t actually do it.

One more thing. Don’t forget to exercise your eyes by occasionally looking away from the computer screen for a minute or so. 

Entry Filed under: healthyrockford.com