Desk jobs can limit the amount of exercise you perform on a daily basis. Exercise is an essential part of a healthy life; being overweight doubles your risk of developing high blood pressure and high cholesterol. Even if you are stuck at a desk all day, you can still find ways to "battle the bulge" by exercising at your seat. Exercise can relieve stress while increasing your energy level, mood and ability to focus.
Marching in Place
Marching in place, both in your seat and while standing, can raise your heart rate and work the muscles in your legs. Simply stand up and raise one leg at a time, placing your feet back down on the floor gently. Swing your arms across the mid-line of your body to increase your cardiovascular activity. You can also march in your seat, raising one leg at a time and swinging your arms. Briskly "walking" for 10 minutes can improve your mood and it counts towards your overall time exercising.
Stomach Vacuum
Your abdominal muscles contribute to your overall posture; strengthening these muscles can prevent back pain and keep you from slouching. You can exercise even your deep abdominal muscles while you type on your keyboard. Sit straight in your seat with your feet flat on the floor. Draw your navel inward, towards your spine, while keeping your upper body straight. Hold the contraction for 10 seconds and release. You can repeat this movement three to four times a day.
Forward Bend
Performing a few forward bends when you feel tired can increase your energy while strengthening your abdominals and back. Stand with your feet shoulder-width distance apart and place your hands behind your head. Bend your knees and inhale as you bend at the waist, bringing your upper body down towards your knees. Exhale and raise your trunk upward, repeating the movement up to 15 times.
Leg Raises
Leg raises are simple to perform while sitting down, provided you have room to straighten your leg. This exercise targets your quadriceps, or the front thigh muscles. Sit with your feet flat on the floor and your back straight in a chair that properly supports you. Extend your right leg out in front of you until it is straight and tighten your quadriceps. Hold this position for two to three seconds before relaxing your thigh and lowering your leg. Repeat up to 15 times with each leg.
References
- City of Las Vegas: Health Risks of a Sedentary Lifestyle
- "Women's Business"; Stressed at the top? Relax with quick fixes -- at your desk; Louisa Mattson; June 2008
- Truman State University: Exercises at Your Desk
- Weight Watchers; David Kirsch's Anytime, Anywhere Workout: Stuck at the Office; Theresa DiMasi
- Baptist Memorial Healthcare: Refreshing Stretching Exercises at Your Desk
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