
It may seem like the reps and sets are a bit much for your workplace, but they really only take a few minutes each. I break them up into mini sets. I figure something is better than nothing. I have had a few eyebrow-raising stares and I just encourage them to join me.
If you are unable to perform any of these moves at work how about doing them at home? Maybe while visiting your favorite blogs, or checking up on your friends on facebook, or even while writing your blog.
No, these exercises won't take the place of a traditional cardio, strength and stretching plan. They will ease someone who hasn't consistently worked out into moving their body, burning a few calories and toning up. Also what a nice addition for those who do work out regularly.
Practice these moves at your own pace and you'll begin to feel your muscles responding.
Good times! Why not give it a whirl?
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So you know being inactive isn't good for you. But what can you do about it at work? Below are 12 simple exercises you can easily fit into your workday routine. The only requirement is that you get up and do them. Regularly and consistently.
If you're afraid of funny looks, just remember that your co-workers are in the same boat, or more accurately "seat." You might encourage them to get up and join you!
1. Stand Ups — Sit Downs
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While at your desk, do a set of stand up and sit-downs.
Healthy Bonus: add some resistance! Grab a dictionary or other weighty object (maybe your company's annual report!) and hold it in your hands while you're doing them.
Reps: 10–20
Sets: 1–3 Frequency: three times a day. Muscles: Quads (the front muscles of your legs); extensors (your gluteus muscles).
2. Desk–Ups
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Sets: 1–3
Frequency: three times a week.
3. Wall Sits
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Rep: One Wall Sit
Hold: from 30 seconds plus Frequency: Once a day
4. Wall Push-ups
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Reps: 10–20
Sets: 1–3 Frequency: Everyday
5. Leg Extensions
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Reps: 10–20
Sets: 1–3 Frequency: Everyday
6. Hamstring Curls
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Reps: 10–15
Sets: 1–3 Frequency: Every day
7. Calf Flexion and Extension
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Reps: 10–20
Sets: 1–3 Frequency: three times a day.
8. The 55/5 Ratio
Here's an easy one. After sitting in your chair for 55 minutes, get up and walk around for five minutes.
9. Upper Body Stretch
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Reps: 1–5
Frequency: every hour or two
10. Lower Body Stretch
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Reps: 1–3
Frequency: two or three times a day.
11. Shoulder Rolls
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Reps: 10
Frequency: three times a day.
12. Low Back and Hamstring Stretch
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You will feel a great stretch in you lower back and the top part of the back of your legs (hamstrings.)
Hold: 15–30 seconds
Sets: 3–5 Frequency: two or three times a day.
And now you can get back to work!
Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT, is a health fitness practitioner, educator, journalist and fitness activist. She is the exercise specialist at the UCLA Center for Human Nutrition and is a contributor to MSNBC Health and Fitness Magazine. Her book Smart Girls Do Dumbbells is available from Riverhead Books. Go to www.smartgirlsdodumbbells.com for more information. What do you think? Are you willing to get up and Move? |