Death may be inevitable, but its causes are often preventable. Nearly half of the deaths due to heart disease are unexpected, according to the American Heart Association. Physical inactivity and obesity are two of the biggest contributors to sudden death from heart attacks and other causes. When your time is up and your life is flashing before your eyes, your last words shouldn't be, "I wish I had exercised more."
Trade Your Chair for a Fitness Ball
A well-inflated fitness ball makes a good office chair, according to the Mayo Clinic. Not only will you work your core muscles simply by sitting, you'll improve your balance as well. The best part about a fitness ball chair is it can double as an excellent piece of workout equipment. Perform standing wall squats by placing the ball between your lower back and a wall. Contract your abdominal muscles and slowly bend your knees between 45 and 90 degrees. Hold for five seconds before slowly returning to the starting position. Do 10 repetitions.
Stand Up
If you sit at a desk all day, chances are you've experienced back pain. In fact, back pain affects eight out of 10 people at some time in their lives. Find opportunities to stand throughout the day. Besides burning more calories than sitting, standing can also take the pressure off of your back. Since you're up anyway, throw some exercises in. Perform heel raises by standing with your weight evenly distributed to both feet. Slowly raise your heels off of the floor and then back down. Repeat 10 times. Without a ball, perform a wall squat by leaning against the wall. Walk both feet out 12 inches from your body. Contract your abdominal muscles and bend both knees to 45 degrees. Hold for five seconds before returning to the starting position. Do 10 repetitions.
Lay Down
Since you've already replaced your chair with a fitness ball, you may as well put it to good use. Lie on the floor with your knees bent and your calves resting on the ball. Slowly raise your right arm over your head while straightening your left knee -- "walking" the ball forward as you go. As you lower your arm, walk the ball backwards as you bend your knee. Alternate with your left arm and right leg. Perform 10 reps.
Bring the Gym to Work
Toss some resistance bands or small dumbbells in your desk drawer or file cabinet and use them during breaks, while you're on the phone or between meetings. For a more serious workout, bring a treadmill. Place your desk over the treadmill and raise your computer and telephone accordingly. Treadmill-ready vertical desks are available as well. According to Mayo Clinic researchers, overweight office workers who walk instead of sitting just two to three hours a day may lose between 44 and 66 pounds a year. Best of all, you don't even need to break a sweat to achieve the benefits.
