Are you a desk jockey? Sitting for long periods of time is detrimental to your health.
Working from home, I have the freedom to take breaks when I want. I have a note on my monitor to remind me to stand up every 30 minutes and walk around the house or walk or run up and down the stairs a few times.
When working in an office building, take the stairs to your office or for one or two floors and then switch to the elevator. Over time, you can increase the number of stairs you walk up and shorten the number of floors you take the elevator.
Check the 5 exercises listed in the infographic below and give them a try at your desk. You might just find that it helps you to be happier and healthier at work.
Guide courtesy of Concept Seating, an operator stool provider.
The 5 Exercises
#1 – Shoulder Shrug
Imagine you have a pencil between your shoulder blades.
Squeeze them toward each other as if trying to hold the pencil.
Benefits: Improves posture; doesn’t require leaving your chair
Duration: 10 seconds, as often as preferred
#2 – Chair Squat
Stand about 6 inches in front of your desk chair.
With your back to the chair and your arms extended in front of you, squat down until your buttocks meets the edge of the chair.
Return to a standing position.
Benefits: Tones buttocks, gets you moving
Duration: 10-15 repetitions
#3 – Sitting Squeeze and Hold
While sitting, squeeze your buttock together and tighten your abs.
Benefits: Tones buttocks and abs, doesn’t require leaving your chair
Duration: 10 seconds, as often as preferred
4 – Desk Dips
Face away from your desk. With your legs at shoulder width, place your arms on the desk behind you, leaning back slightly.
Squat until your elbows are at no more than a 90-degree angle. (Work up to this angle as able.)
Return to a standing position.
Benefits: Tones your arms, gets you moving
Duration: 10-15 repetitions
#5 – Spine Stretch
Sit tall in your chair, with your feet together, flat on the floor.
Stretch your arms toward the ceiling. Place your left hand on your desk. With your right hand, grab the back of your chair. Twist toward the right.
Release, and switch sides.
Benefits: Releases back tension, gets you moving
Duration: 10 seconds
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Are you a desk jockey? Sitting for long periods of time is detrimental to your health.
