Exercise for the Office

Written by Robyn Holder Robyn Holder

Published: 23 April 2017 23 April 2017

Aaahhh…Get up from that desk and computer and s-t-r-e-t-c-h.  Sitting at a desk all day can cause your body to s-p-r-e-a-d and research shows that sitting for more than six hours a day can cause havoc with your health.  Sitting all day has even been called the “new smoking.”  Take breaks throughout your workday to get up and walk around or just move your body.  If you can grab a quick break outdoors, that’s even better!

When presenting my Healthier Office wellness lesson, I include some easy but very good office and desk stretches you can do anytime you feel the need.  Taking a break will not only work your body, it can help invigorate your mind, and some experts say it might even foster creativity.  Try a few of these when you need a physical or mental break!

Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.

Full Body Stretch.  Raise your hands overhead.  Put your left hand on your desk and grab the back of your chair with your right hand.  Slowly twist to the right, and hold for 5 – 10 seconds.  Turn back, take a deep breath and switch – place your right hand on your desk and grab the back of your chair with your right hand.  Slowly twist to the left, and hold for 5 – 10 seconds.

Cubicle Leg Lifts.  Sit up straight in your desk chair.  Lift your right leg until it’s even with the chair (90 degrees).  Hold for 2 seconds.  Raise it a little higher and hold for 2 seconds.  Return to the floor and do the same thing with your left leg.  Try 10 – 15 with each leg.

Pretend Sit Downs.  Stand up in front of your desk chair.  Place your hands on your hips.  Slowly, start to sit down until you are a couple of inches above your seat, and hold for a few seconds.  Rise back to starting, and try to do about 20 times, s-l-o-w-l-y.  This will work your thighs and calves.  The key is to do it as slowly as possible.

Of course, it goes without saying, if you have any limb or joint issues, you’ll want to be careful if you try these exercises.  But give them a whirl the next time you are feeling tired, or need some energy in the middle of the afternoon!  You’ll be happier and healthier.

If you’d like more information on our Healthier Office wellness program, or any of our corporate presentations, give us a call!

To Your Vitality!