May 6th, 2015 was the inaugural Get Fit Don’t Sit day sponsored by the American Diabetes Association.
This is a cause that I can definitely get behind. Each year most Americans are living a more sedentary lifestyle than before. Check out these alarming statistics on the effects of a sedentary lifestyle from this infographic from the American Diabetes Association! Most of our jobs confine us to a desk and more days than not we’re so tired and stressed when we get home that sitting or sleeping is what we end up doing there as well. Our bodies are crying out for activity and we have to answer the call. I want to provide you with four low impact office exercises that you can perform to break up the 5-8 hours of sitting a day while at work. Research shows that it is best to get active every 90 minutes and that activity increases blood flow, concentration, and energy levels. So for your next day at the office try and follow this routine based on the typical 8 – 5 work-day.
Work Day Workout
8:00 – Arrive at work after a healthy breakfast, ready for the day!
9:30 – Time for first break, jump up and push your chair under your desk and do 2 or 3 sets of Air Sqauts. Place your feet shoulder width apart and your arms stretched out in front of you. Bend your knees, while keeping your back straight and your head up. Do 15 in a row and take a 1:00 minute rest between sets.
9:40 – Back to work and feeling good!
11:10 – Lunch may be coming soon, but before you go eat you chips and dip at your local Mexican place do 2 or 3 sets of Desk Dips. Place your chair to either side of you and face away from your desk. Put your palms on the desk and with your knees slightly bent dip down until your elbows form 90 degree angles and then push yourself back up. Do 10 in a row and take a 1:00 minute rest between sets. For added difficulty place your feet in your chair!
12:30 – Back from lunch and back on the grind!
2:00 – This next exercise is a core, hamstring, and leg exercise that you don’t have to leave your chair for, but you will need to turn it around to face away from the desk. It’s the Wooden Leg! Place your hands on the chair by your sides, keeping your back straight and one foot flat on the floor. Raise the other foot straight in front of you. Hold it there for 5 seconds, and then raise it as high as you can for 5 seconds. Exercise each leg 10 times!
2:10 – On the home stretch!
3:40 – Final exercise for the day is a twist on an oldie but a goodie, Desk Push-Ups. Move your chair aside and while facing the desk place your hands on it. Keep your back and legs straight and drop your body until your elbows are at 90 degrees and then push yourself up. Perform 2 or 3 sets of 10 taking a 1:00 break in between. For added difficulty, drop down on the floor for a traditional push-up.
3:50 – Only one hour left between you and the door. Finish strong with the extra energy you’ve given yourself from staying active!
There are plenty of other ways to stay active at work as well. Replacing your chair with an exercise ball increases core strength and improves posture, and another way that is becoming increasingly common is using a stand up desk. If you have any questions about additional ways of leading a healthier life, fill out the contact form on CarsonNatural.com or click the Ask Dr. Phil Microphone.