Office Workout

Today’s workforce is spending increasingly more time at their desks where many do not have the opportunity to exercise. According to the surgeon general, one should engage in at least thirty minutes of moderate level exercise five days a week but in today’s society, few full time workers have time or desire to do so after a long day in the office. Luckily there are quick exercises that can be done without having to leave your desk.

Sitting at a desk for extended periods of time can cause back pain, headaches, stiffness, decreased circulation and ultimately decreased productivity, but this can be prevented by getting your blood pumping and getting in your target heart rate zone.
This can be achieved with 60 second bursts of activity that can be done almost anywhere! Just stand up and pick one of the following exercises to pump up your heart rate:

• Jumping Jacks for 60 seconds. Ladies take off your heels to prevent ankle or foot injuries!
• High Knees- bring your knees one at a time up to your chest as quickly as possible for 60 seconds.
• Jumping Rope: simulate the movement of jumping rope for 60 seconds. 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 your office is spacious enough or there is a room with no obstructions, walk around the room briskly for 30 seconds and repeat this 3-5 times
• Or do walk-lunges or squats in your office or a vacant room.
• Always take the stairs and try to park your car father and farther from the front door every day. Just a few extra steps per day can help maintain your cardiovascular health

Muscle Strengthening
• While in a seated position, lift one leg so that it is parallel to the ground and hold in this position for two seconds. Do 15 lifts on each leg
• Desk push-ups can be done by leaning hands on the desk and stretching your legs out behind you until your back is flat. Just 15 push-ups is enough to stimulate your muscles and even increase your heart rate Stretching
• Stretching is important to maintain circulation and reduce muscle and joint stiffness
• Reach both arms as high as you can while keeping your core tight for support
• Stand up and try to touch your toes while keeping your back as flat as possible

Simple daily exercises like the ones listed above are a great way to fit in your workout during a long day of work. The benefits are numerous and the time commitment is minimal. A short workout is better than no workout at all. And even a little bit of effort can start making a difference in your daily life.

Story by: Erica

Sources: webMD, MSNBC

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