Easy Office Exercises

By Jeany Miller

Exercise is a common discussion topic both in the media and throughout the offices of healthcare providers. The reality is, however, that millions of Americans spend eight or more hours every day sitting in front of a computer. So much time devoted to work leaves little opportunity to engage in physical activity. Moreover, just a few years of inactivity can add 50 pounds to a person's weight. Today, attention has begun to turn to office exercises. These are generally small but effective measures employees can take to acquire exercise throughout the day. Following the office exercise tips below can help burn calories and even build muscle.

Use Leg Muscles More

One of the easiest ways that people in a multi-level office building can build muscle is by taking the stairs. When chosen over an elevator ride, this can tone legs and increase lung capacity. Try aiming for a specific number of times each day to take the stairs, such as three or four. The more this is done every week, the faster those results will show. In addition to or instead of the stairs, it is also important that people find opportunities to stand. Research shows that standing actually burns 50 more calories per hour than sitting. For office workers, this might mean standing while talking on the phone, conversing with colleagues or reviewing reports. If possible, employees may also be able to stand during meetings and presentations. Walking is another way to incorporate exercise with daily office work. This can become a routine during breaks and lunches. Some reports indicate walking may increase blood flow to the extremities, clear thoughts and improve focus. People who live near their offices may also be able to walk or bike to work. For those who drive, try parking at the far end of the lot to gain a little exercise walking to and from the car.

Take Advantage of Fitness Equipment

Where possible, an office exercise ball can actually replace a traditional desk chair. If a supervisor deems this appropriate, the ball should be firmly inflated. In turn, balance will improve, and core muscles can be toned simply by sitting at a desk. Correct use of this ball, however, is essential. People should sit on the ball, find their balance and pull in their navels. Shoulders should also be pulled back to effect the opposite of slouching. Additional equipment that can encourage office exercise is small hand weights. Two-, five- and even ten-pound weights may be used for bicep and triceps workouts. Resistance bands, which are stretchy cords or tubes that offer resistance when pulled on, can be stored in a desk drawer or cabinet. In between meetings or tasks, these can be used for a short and discreet workout. People who work with the public may be unable to utilize any equipment pieces. Using one's own body weight for resistance may offer an alternative solution. For example, employees can use a sturdy chair to push themselves in and out of each day with their arms. Similarly, pushups can be done by leaning face-forward against a wall, perhaps in a break room, and extending to and from the wall with the arms.

Try Simple Stretches

Stretches can also relax tense muscles and improve blood flow. Try the following while sitting at a desk:

Neck stretches: slowly tilt head toward shoulder and hold for ten seconds on each side. Go slowly to avoid injury.
Arm and shoulder stretches: pull the arm across the chest and hook the other arm around it to pull tension out of the upper back and rear shoulders.
Back and legs: lean forward at the waist, either from a sitting or standing position, and bring the chest slowly toward the thighs. Slowly straighten legs while stretching hamstrings.
Thigh stretch: sit on the chair's left edge, grab the left ankle and pull it upward toward the seat. Switch sides.
Calves stretch: stand and lean into the desk with heels on the floor. Bend the knees slightly to stretch the Achilles tendons.

Sources: http://www.healtheagle.com/easy-office-exercises/

http://www.military.com/military-fitness/workouts/office-workout

http://www.mayoclinic.com/health/office-exercise/SM00115