We often speak with people who are worried about health issues stem from working in a sedentary environment. In this day and age humans are often confined to their desks. People are living incredibly sedentary lifestyles, as they are sitting at a desk for around 8 hours a day, and they average another 7 hours of sleeping. This can lead to weight gain, depression, loss of muscle tone and back and neck pain. If you feel like you have no time and your health is suffering you need to find a solution.
But what’s the solution? How do you combat the negative effects of this sedentary lifestyle? The answer is easy but many people don’t know where to start – quite simply stop being sedentary. It is possible to live an active life while working at a place that promotes sitting all day. Here are 7 exercises that you can do at work to be more active throughout your day! Once you make these exercises habits you will notice a positive change that will lead to you making even better health choices everyday.
Desk push ups
Put your hands on your desk, and position your body at a 45 degree angle from the ground. Lower your chest to the desk, and then push yourself back up again. Do 3 sets of 10 reps with 1 minute break in between.
Hold a large book, or object above your head with two hands. Slowly lower the object behind your head as far as you can and raise the object above your head again. Do 3 sets of 10 reps with a 1 minute break in between.
Shoulder Blade Squeeze
Stand up, and pretend that you are squeezing a pencil between your shoulder blades in your back. Hold the squeeze for 10 seconds and repeat.
Stand 6 inches in front of your chair, and start to sit straight down until you can feel your bum just touch the seat, and then pop right back up again. Be careful if your chair has wheels!
Tricep Desk Dips
Facing away from your desk, place your hands shoulder width apart and extend your legs. Bend your arms, then mostly straighten to keep tension in triceps and not in joints.
Find a blank piece of wall, and sit up against it with your knees at a 90 degree angle. Hold this position for 30 seconds, take a break and then repeat.
Go for a walk
Really simple. Get out of your desk and go for a walk. This can be to go talk to a co-worker about a project instead of messaging them, or even going to the break room to get lunch, or take a mental break and go up and down the stairs at your work.
These small activities will have big benefits, combating weight gain, depression, loss of muscle tone and back & neck pain. The best way to stop the negative effects of a sedentary lifestyle that comes with working in an office environment is to commit to these tips and simply stop being sedentary.