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Exercising in the Office

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“We are made to move, not sit at a desk 12 hours a day,” says Joan Price, author of The Anytime, Anywhere Exercise Book. “As ergonomic as your desk or chair may be, sitting produces back pains, headaches, and listlessness. You become less productive.”

Today’s world consists of busy, nonstop, filled days. Between work, family, & friends who has time to eat healthy & workout?! We all want to accomplish everything right now, but it’s important to maintain a healthy you so you can perform better in the workplace.

This article from WebMD has great workout ideas for the office. Try one or many of these today in the office to get your blood pumping.

  • A minute’s worth of jumping jacks
    • If you’re a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides)
  • A football-like drill of running in place for 60 seconds. Get those knees up!
    • Beginners, march in place.
  • 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 you can step into a vacant office or conference room, shadow box for a minute or two. Or just walk around the room as fast as you can.
  • Or do walk-lunges in your office or a vacant room.
  • No conference room? Take to the stairs — two at a time if you need a harder workout! Do this 5-7 times a day.
  • Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg 15 times.
  • To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds. Do 15 times.
  • To stretch your back and strengthen your biceps, place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you’re looking at the floor. Then slowly pull yourself back in. Again, 15 of these.