Ten ways to work out at work
The human body is made to move, not sit for hours a day in an office chair, health experts urge (and they’ve got the mounting scientific evidence to prove it). For desk jockeys who can’t find time to hit the gym, here are a few mini-workouts you can actually do at work.
Any amount of exercise helps, even 60-second to 10-minute bursts, experts urge, and the benefits are cumulative. And while your boss may prefer you glued to your office chair, moving around throughout the day can increase productivity by keeping your body and brain fresh, reports WebMD.
Keep your body healthy at work by getting up and moving around, experts say. ©Martin Novak/shutterstock.com
1. Check your screen: First order of business is to avoid bad posture by ensuring that your screen is high enough so you’re not looking down, which can put strain on your head and neck, advises SpaFinder. A good rule of thumb: the center of your screen should be at eye height.
2. Take the stairs, two at a time, at least five or seven times a day, WebMD recommends.
3. Make getting to work a workout: Park in the farthest part of the lot, or walk or bike.
4. Combat computer slouch: Strengthen your rhomboid muscles (the ones that squeeze your shoulder blades together) to avoid wrecking your posture from long hours at the computer. SpaFinder recommends this: While seated at your desk, reach your arms out straight from your sides. Rotate your hands so your thumbs are pointing behind you. Then squeeze your shoulder blades together by trying to move your hands further behind you.
5. Move around, go outside: Get up, walk outside, for as much as 15 minutes for every 45 minutes of work, recommends Lifehacker. Chances are you’re productive for shorter bursts of time, and frequent, small breaks help you keep energized throughout the day. Suggest “walking meetings” and get up from your desk to see a colleague rather than email.
6. Shadow box: Use a vacant conference room or office and shadow box for a few minutes, suggests WebMD. Or simply walk around the room as fast as you can.
7. Office chair core workout: Sit in your chair with your legs crossed and your feet on the seat, recommends Forbes. Then place your hands on the armrests, tighten your stomach muscles and raise yourself a few centimeters above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.
8. Office chair leg workout: While seated in your chair, extend one leg out straight in front of you, Forbes advises. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.
9. Push-up and squats: Every time you take a bathroom or coffee break, commit to doing 10 push-ups and 10 squats, advises Lifehacker.
10. Get a standing desk: While your boss may not want to fork out the cash for a hydraulic-powered standing desk, Livehacker recommends jerry-rigging your own. Search Flickr.com for “standing desk” ideas. — AFPRelaxnews