How to Exercise When You are Chained to Your Desk
We’ve all heard that sitting is the new smoking. Too much sitting can lead to tighter and weaker hips, knees and core muscles. It can lead to looser and weaker spine and neck muscles. But what if our job is performed primarily at a desk in front of a computer like so many of them are? What then? How can we get more active in the office?
There are solutions to get you moving, even if you have a desk job.
The best scenario is to get an adjustable desk that allows you to stand. If you have this option, take advantage of it. Studies show that you’ll burn close to 40% more calories standing (and fidgeting) versus staying seated the whole day.
Many of us aren’t given this option though. So here’s what I recommend…
1. Perform the following 3 office exercises at your desk 1-2 times daily.
a) Supported Squats: 10 – 15 reps
Hold onto your desk; with your feet shoulder width apart, squat down as far as you can and push back up. Ensure your toes don’t go past your knees
This version of a squat can be performed at the office.
b) Plunging Push-ups: 10 – 15 reps
Start with your finger tips on your desk, get your hands out slightly wider than your chest. Bend your arms slowly, so your nose is headed towards your desk.
This push-up version can be performed at your desk.
c) Persistent Pull-ins: 10 – 15 reps
Sit on your desk chair with your back pressed firmly against the chair back. Slowly bring your knees towards your chest and straighten them back out feeling this one in your abs.
This ab exercise can be performed at the office.
2. If you are in a very open concept and feel that these exercises would be too distracting for your co-workers, try the following three isometric holds twice a day.
a) Ab squeezes: 15 seconds x 4: Contract / pull your abs in toward your spine and hold for 15 seconds, then release and repeat.
b) Glute squeezes: 15 seconds x 4: Squeeze your glutes tightly for up 15 seconds then release and repeat.
c) Leg Extensions: 15 times per leg: Lift one leg at a time, slowly contracting your quad and core muscles with each lift.
Completing these muscle squeezes won’t burn as many calories a typical gym session, but they are great additions to your current fitness routine. They can help you gently strengthen your body and improve circulation and posture.
3. Take advantage of your lunch break.
In all jobs, we get a lunch break. DO NOT sit at your desk and pour over work emails, or your social media accounts during this precious break. Get up and get moving! Walking outside during this break will refresh and rejuvenate you. If you absolutely won’t or can’t walk outside, walk around your office for at least 15 minutes. Climbing the stairs is a fantastic and challenging calorie burner! You will be move productive when you head back to your desk after a nice walk regardless of where you take it.
Exercise is important throughout each day, don\’t get chained to your desk.
To summarize, sitting really is the new smoking. Too much of it is damaging to our health. Test out these office exercises to find what works for you in your office environment. If more of you start performing these behaviours, they will become more commonplace and accepted in your workplace. Staying active throughout the workday is extremely important for your health and well-being! Please connect with me for more office exercise ideas to get moving throughout each day even if you are chained to your desk!
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