• mojaldy

Work a 9-5?

Most people sit at a desk these days, and when you’re not sitting at a desk, you’re sitting on the couch binge watching Netflix, or sitting down for dinner. Even if you’re an active person, chronic sitting increases not only risk of heart disease and diabetes, but also pain, fatigue, anxiety, increase blood pressure, high blood sugar, excess body fat around the waist and metabolic disorders! I mean, WHO WANTS THAT?! This is why it is VERY IMPORTANT to MOVE while you're at work. Such work places push ergonomics and I highly encourage my colleagues to stand or to stretch often! You won't only feel great, but you'll have more energy too. And when you have more energy, you can certainly fit a work out right after you get off. Am I right?!

So, you might have a desk job, but there are things you can do right at your desk that will help break up your day and get your body moving. Do 2 or 3 of these movements every 20 or 30 minutes and you may feel better, physically and mentally.

Standing Chin-Tucks: Looking straight ahead, pull your chin and head straight back then tilt your head forward with yourchin almost touching chest, then return to a neutral position. This stretches your neck and also improves posture. Do 15 repetitions.

Shoulder Blade Squeeze: Round your shoulders, then pull them back and pull down. Repeat for 20-30 seconds.

Standing Kickbacks: Holding on to your desk with legs hip-width apart, extend one leg back while squeezing the glut muscles. Repeat on the other side. Do 10-12 repetitions.

Side Lunge: Starting with your feet together, take a medium step sideways, and bend down as if you’re about to sit. Use your arms for balance by reaching out in front of you. Return to starting position. Repeat on the other side. Do 15 repetitions.

Desk Push-Up: Place hands a little wider than shoulder-width apart on your desk. Come up on your toes to make it easier to tip forward. Lower your chest to the edge of your desk, and push back up. Do 20 repetitions.

Squat to Chair: With your feet shoulder-width apart, sit down, reaching forward with your hands, and stand back up in quick succession. Do 15-20 repetitions.

Single Leg Dead Lift: Place your right hand on your desk, and place your weight on your right leg. Fold your torso forward, while simultaneously lifting your left leg backward. Do 10 repetitions on each side.

Mountain Climber: Get into a push-up position on the floor. Pull your right knee forward to touch your right wrist or arm, and then return to push-up position. Repeat on the other side. Try to pick up the pace, and do 20 quick repetitions.

Heel Raises: Stand with your feet a few inches apart. Slowly raise your heels off the floor while keep your knees straight. Hold for 3 seconds, then slowly lower your heels to the floor. This strengthens your calf muscles. Do 30 repetitions.

Toe Raises: This strengthens your shin muscles. Raise your toes and forefoot up off the floor. Do 15 repetitions.

So please, if you're reading this at work, which most likely you are, GET UP! Get your blood flowing and your heart pumping!


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