Spending a lot of time in the office, sitting at a desk, is tough on your body. Not only can it increase your risk of back pain, cramps and other issues, research shows a sedentary lifestyle can impact your long term health.
Check out these great exercises, from Fitness Centre Supervisor Darrin Jones, that get your body moving without ever leaving the office!
This is a great stress reliever! Take a mini-break from your desk every 20 minutes or so and go for a walk. Instead of sending an email, get the heart pumping and walk over to chat with your co-worker.
Using your chair or desk for balance, this is terrific for your lower body. Put your feet together, step forward with one foot and lunge until both knees are about 90 degrees. Push back up to standing, switch feet and repeat!
3. Chair or Desk Plank
Work your important core muscles with this exercise. Put your forearms on a desk or chair (ensure the chair is against the wall) and step your feet out behind you. Bring each knee forward and back. Repeat a few times.
4. Desk Push ups
You don’t need the floor for this strength builder! Just place your hands on the edge of the desk with your feet back. Lower yourself down towards the desk and then back up. Be sure to keep your body in a straight line. Do a few sets.
5. Wall Slide
Place your back against wall with heels just touching. Bring your hands up to the side of the body (picture “hands-up!). As you keep your arms against the wall, slide your hands up and down. This stretch is beneficial for your upper body.
6. Calf Raise
For this exercise, stand away from the wall and place your hand against it for stability. Press up on your tippy toes, pause at the top and then lower back down. Easy!
7. Office Worker’s Special
This is another useful stretch for your upper body (if a bit unconventional!). Find a broom in the office and place it behind your head, across your shoulders. With hands on each ends of the pole, move your shoulders up, squeeze shoulder blades together, then rotate shoulder blades down and out. Hold for 30 seconds to a minute, relax and repeat.
8. Upper Body Stretch.
This one strengthens your upper back and stretches your shoulders. Sit on a chair, place your hands behind your head and lace your fingers together. Squeeze elbows as far behind you as comfortable. Hold for 20-30 seconds and squeeze again.
Want to see all these great exercises in action? Watch Fitness Centre Supervisors Darrin Jones and Tracy Wakaluk show you the proper techniques on our YouTube channel here.
For more information on developing a personalized training program through North Vancouver Recreation and Culture please visit Personal Training.