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Tuesday, October 13, 2009

List of Simple Little Exercises You Can Do At Work

No time to exercise? Are you using the same old excuse of “I have no time to exercise?” We are made to move, not sit at a desk for hours on end. Sitting produces back pains, headaches, and listlessness. You become less productive. The U.S. surgeon general recommends at least 30 minutes of moderate exercise per day five times a week, yet most people don’t even come close to that. What if I told you that you could exercise at your desk at work?

Stretching, muscle strengthening and even short periods of aerobic exercises can be done in your cubicle. Even if you raise your heart rate for 60 seconds it is better than being flat lined the entire day. These exercises should not be a replacement for the gym, but they are better than doing nothing. Start by sitting on an exercise ball at your desk – be sure to use sit up straight and activate those abdominal muscles.

Walk during your lunch break or go to the gym during your lunch. Better yet, start a walking club with your coworkers or rally for an hour long fitness class in the office once a week. Set a reminder for yourself in your electronic calendar, email or on a note to get up and go for a brisk walk. Butt clenches and ab squeezes can be done while sitting in a chair and no one will ever know. Simply just hold a few seconds, then release and repeat 15 times. Women can do Kegels, tightening, then holding, then loosening the pelvic floor muscles. This will help prevent leakage and other problems down the line.

Find an empty office or conference room and do lunges or squats. Go up the stairs instead of taking the elevator. While seated, pump both arms over your head for 30 seconds, then tap your feet on the floor for another 30 seconds and repeat 3-5 times. Someone might come over and try to perform CPR on you, but don’t worry! Do a football-like running drill for 30 seconds. Don’t be embarrassed if others look at you like you’re crazy at first. They are probably just envious that they didn’t think of it themselves. Who knows, you might even start a new trend! You are sure to get the CEO’s attention now!
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