We all have very busy schedules and sometimes making it to the gym is tough, and during the winter months it can be hard to get outside during light hours (or at all). It is imperative to stay physically active throughout your day. To keep your muscles and mind engaged during your work day is to find simple ways to keep your body moving as much as possible. Here are 8 different desk exercise DESKERCISE activities you can do during your work day to increase your physical fitness and improve your overall health.
Park further away and take the stairs
Set the tone for your work day right from the beginning. Aim for the furthest parking spots and when you get inside take the stairs if possible. This way your warmed up before you even get to your desk
Use your desk as gym equipment
There are exercise moves you can do on your chair, desk, floor, wall, etc. Use your chair or desk for dips, do leg lifts while you type, if your chair is on wheels do heel walks while on your chair to work your hamstrings.
Set small goals
No matter how busy you are, there is always at least 10 seconds to be physically active. Use a moment of downtime to have a competition with yourself. How many (insert exercise here) can I do in 10 second or before this page is done printing or before the coffee is done. Challenge yourself and see if you can beat your record each time.
Walk and talk
When you look up from your work and realize you haven’t left your desk in hours, it’s time to take your work on the road. It’s time to get up and walk, use a headset/hands free device to walk and talk on the phone. Take your team meeting on a walk around the block or around the building. This will help keep your blood and your brain flowing.
Sitting for any prolonged period of time can wreak havoc on your body. Attached are some stretches that you can do at your desk or in your office. Take time to stretch your neck, shoulders, back and legs. Also a focus should be your wrist and hands to prevent carpal tunnel.
Set a timer
It is very easy to lose track of time during the work day, so you can enlist the help of a timer. Set a timer or notification on your phone to remind you every hour to move. Whether it’s a trip to refill your water bottle (because you’re getting 64 oz of water a day, riiiight?) or take a lap around the block.
Phone or Social media challenge
Every time you look at your phone (for a non-work issue) or you look at social media you have to do 60 seconds of an exercise.
Sit up straight
For most people, good posture goes down the drain when working at a desk. Here is a simple tip to do throughout the day to improve your posture. Place a small mirror or something reflexive on your desk. When you can see how yourself and notice that your posture is poor you will straighten up.