You’ve been sitting at your desk for several hours straight. Your back is beginning to tighten up, you’re feeling sleepy and sluggish. There’s no time to go to the gym, but there is a way to get your body moving, loosen up those muscles and joints, and even burn a few extra calories, all without leaving your desk.
Exercise Ball
Get some extra muscle toning in during the day by replacing your office chair with an exercise ball. Sitting on an exercise ball is like an all-day abdominal workout. The ball creates slight instabilities which make your core muscles—the abdominal, oblique and lower back muscles—work harder to keep you sitting up right.
Quad Stretches
Sitting down for long periods of time can cause minor atrophy in your muscles. Stand up every 30 minutes or so and pull your foot behind you so it’s almost touching your buttocks. You should feel a pull in your hamstring muscles, the ones in the front of your upper leg. Hold this stretch for 10 to 15 seconds, then repeat for your other leg.
Exercise Bands
If you’re looking for a little strength training on the job, resistance bands are the way to go. They are lightweight and compact, meaning you can fit them in a drawer or even under your desk. Pull out a set of exercise bands and step on the middle with your feet. Then, do bicep curls with one hand as you use your mouse to sort through emails with the other. You’ll get a nice resistance training workout in while earning your paycheck at the same time.
Walking
If you have the money and the leeway, you can even install an elevated desk and a mini-treadmill in your office. Imagine being able to walk while working, getting in those extra steps needed to burn the calories needed to lose weight. According to the Mayo Clinic, overweight workers who walk two to three hours a day while doing their daily office desk work could lose between 40 to 60 lbs. in just one year.
Yoga
The most simple yoga poses can be done with very little space and are a great way to stretch your muscles and refocus during the middle of a long, hectic day. Instead of taking that coffee break and loading up on calories, try a few yoga poses to clear your mind before getting back to work.
About this Author
James Patterson specializes in health and wellness topics, having written and produced material for the National Institutes of Health, the President’s Cancer Panel, and an Inc. 500 Hall of Fame company. He is also a former sportswriter, with writing experience in basketball, baseball, softball, golf and other popular sports, and writes relevant sports titles.
