Today's technology-driven society makes it easy for adults to spend eight or more hours a day sitting in front of a computer. While life as a desk jockey may earn you a living, it also can result in a bigger waistline. Find ways to incorporate physical activity into your day. Select exercise equipment you can leave at work. Such tools are especially beneficial for computer operators--they'll help you remain trim despite your sedentary job.
Stability Ball
Stability balls engage your core muscles while enhancing your balance, stability and coordination, according to the American College of Sports Medicine. Ditch your office chair for a stability ball to encourage good posture while working. Periodically throughout the day, use your stability ball to perform wall squats, lunges, push-ups and crunches. If you find the stability ball isn't comfortable for full-day use, don't give up on the idea altogether. Supplement your regular office chair with a stability ball and commit to sitting on it for the first 30 minutes of the day. Increase the time as you begin to feel more comfortable.
Treadmill Desk
If you're serious about exercising while working, you can replace your traditional workstation with a treadmill desk. The treadmill desk offers a workstation for your computer, telephone and other office essentials. You can buy a commercial walking desk for roughly $4,000, or you can create your own, according to ABCnews.com. Walking while typing is an acquired skill--proceed slowly at first.
Exercise Bands
Lightweight and portable, you can throw a set of exercise bands into your purse or briefcase for a quick break from the office grind. Use exercise bands for almost any weight-lifting routine, adding resistance to such movements as biceps curls, shoulder presses, push-ups and rows. Choose different resistance levels so you can change the resistance based on the strength of your different muscle groups. To use exercise bands at work, take a 5- or 10-minute break every hour to add a few strength-building exercises.
References
- American College of Sports Medicine: Selecting and Effectively Using Rubber Band Resistance Exercise
- ABC News/Health: Get Outta That Chair; Helaine Tabacoff and Deirdre Cohen
- American College of Sports Medicine: Selecting and Effectively Using Stability Balls
- The Active Office.org: Why Active Office?
- Mayo Clinic: Office Exercise: How to Burn Calories at Work
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