Do you ever find yourself slouched down in your chair, legs crossed and not remembering the last time you got up from your desk? That is me at this moment with the realization that I need to move a little more throughout my day.
Yes, there are definitely days that the calendars are overbooked, the to-do list keeps growing, emails keep coming in or maybe the phone keeps ringing; but it is time to DESKERCISE. This is a concept that encourages us to find movements at our desk – in the workplace –to incorporate movement during the workday.
So, let’s talk about ways to move more and deskercise.
1. Walk the Halls. Take a longer route to the bathroom and break room each trip, or take an extra lap up and down the hallway each time you get up.
2. Toe Taps. Tap your toes by alternating feet as quickly as you can. You can tap them on the ground or on another surface under your desk – if you have a step, a wall, or trashcan within reach of your feet.
3. Wall Sit. Stand with your back against the wall and slowly bend your knees as you slide your back down the wall to a seated position (that is comfortable). Your knees should stay aligned with your ankles and not pass your toes. Try to get your thighs parallel to the ground. Sit and hold for 30-60 seconds.
4. Leg Raises. While sitting in your chair, lift one leg at a time and hold for 5 seconds. You can do these with your legs straight or bent at the knees. Try to get your foot at least 12 inches off the ground with each raise.
5. Wall Push Ups. Place your hands shoulder width a part on the edge of the desk or a nearby wall. If you are using the wall, you will place your hands shoulder height as well. With your arms straight, take a step back to a comfortable position (possibly 1-2 feet back). The farther your feet are back, the more difficult the push up. Once you are ready, bend your elbows to lower your body towards the desk or wall, hold for 1-2 seconds, then push back up to your starting position. You want to make sure to keep alignment with your head, neck, back and legs.
6. Arm Pulses. Stand with your arms straight down by your sides with your palms facing backward. Begin to ‘flap’ or pulse your arms backwards about 6 inches. You will pulse back and forth in a quick motion to create some resistance with this movement.
7. Shoulder Shrug. Sit tall and raise your shoulders toward your ears, hold for 5-7 seconds, then relax.
8. Desk (or chair) Dips. Stand closely in front of your chair or desk. Reach back and place your hands on the surface with your fingers facing back toward you. Walk your feet forward. Your knees should stay aligned with your ankles and not pass your toes. Begin lowering your body down by bending your elbows, then raise your body upward with your arms.
9. Arm Reach. Sit tall in your chair and reach both arms straight over your head up toward the sky (or ceiling). Hold for 10 seconds.
10. Just Dance. Turn on some music, stand up, and dance it out for a few minutes. Everybody likes a good dance party.
For more information on daily exercise, visit shannonhealth.com.Tweet