Fitness at Your Desk

While technology has it perks, such as getting us the information we need now, making communicating with other people as fast and simple as clicking a few buttons. It has its down side as well. Technology has also forced us to be more sedentary then every before. Especially at work. If you are wondering why you have been putting on a few extra pounds all you have to do it take a look at what you are doing at work.

Then it only makes sense to get rid of that weight at work. Believe it or not there are a number of exercises that you can do while you are sitting at your desk working that will help tone you muscles and battle the impending bulge around the midsection. Depending on how aggressive you would like to be with your desk work out will dictate which exercises you chose to use. But here is a quick rundown and a few recommendations from aerobics to the quietly unobtrusive.

• Improving your heart rate variability is essential to living a longer life with less of a risk of heart disease. This can be done with aerobics in 60 seconds. You can do jumping jacks for 60 seconds, or run in place. You can also act like you are jumping rope, you can alternate the intensity with the jump rope by switching from one foot to the other and then by jumping with both feet.

• If you are taking a 60 second break from a long email or document you are working on consider pumping your arms over your head for 30 seconds and then tap your feet rapidly for 30 seconds. And always opt for taking the stairs if you have to move between floors.

• While jumping jacks and running in place are wonderful, the fear of answering your office phone out of breath is understandable. So here are a couple of desk exercises that you can do that shouldn’t take your breath away.

• While you are waiting for a document to load or a web page to open do one legged squats. While you are sitting in your chair lift one leg off the seat and extend it straight out, hold it for about 2 seconds and then lower your foot just short of touching the floor, hold that position for a couple of seconds and then lower. Now do the other leg.

• To get the chest and shoulders involved in your work out, put both hands on the arms of your chair and slowly lift your bottom up off the seat. Lower your self down slowly, just short of sitting back down. Hold for about 3 to 5 seconds and lower and repeat this exercise 15 times.

• If you are concerned over your boss walking by and asking what it is you are doing, consider doing a couple of the invisible exercises that are very effective, but no one will see you perform. These exercises include Kegel exercises, butt clenches.

Ultimately it is just a matter of using your time at work effectively and efficiently. Walk rather then stand and stand rather then sit. On your lunch break go for a quick walk. Instead of sending that email to the person down the hall, get up a walk to their cubicle.

You don’t need any extra time in your day to fit a work out in. You can do your exercises while you are sitting at your desk.

photo credit: Diana bella