Quick Exercises to do at Your Desk

August 14, 2013 at 8:43 am Leave a comment

person at desk

No time to exercise? If you have a job that requires you to spend a lot of time at your desk, try doing some exercises at your desk.  Our bodies were designed to move, not sit for eight hours a day.  30 minutes, 5 days a week is the recommended minimum to keep your body working as it should.  Yet most  Americans do not get anywhere close to this.

Here are some quick 60 second activities that can add up through-out your day:

  • Look at the clock and complete 1 minute 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)
  • Simulate jumping rope for a minute: 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.
  • Or do walk-lunges in your office or a vacant room, or going down the hall.
  • Take to the stairs — two at a time if you need a harder workout! Do this 5-7 times a day.
  • Do one-legged squats (hold onto a wall or table for support) while waiting for a web page to load, the copier to spit our your reports, or faxes to slither out.
  • Stand with one leg straight and try to kick your buttocks with the other.
  • 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.
  • Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.

Remember, some movement is more than no movement.  Do a little more each day.  Your body will thank you.


Entry filed under: Diabetes, Exercise, Health, Healthy Lifestyle. Tags: , , , , .

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