Thanks to technology and being an office setting, you spend most of your day glued to a computer. It’s great for productivity, but not so great for your overall health. You’re probably saying, “girl – I have back to back meetings, how can I stay active and get my work done at my desk”? Listen, I got you! I have 5 exercises you can do at your desk to stay active, PLUS tips you can use throughout your day to get a little more activity in! Remember every little bit helps, so by sneaking in these 5 exercises and tips throughout your day, you’re likely to feel more energized and experience more productivity in your work day.
So, why is it important to stay active when you sit for most of the day?
You may have heard the phrase “sitting is the new smoking”. It’s so true, sitting at your desk all day can have a lot of negative effects on your health – including poor circulation, clogged arteries, an increase in insulin production (that could lead to diabetes), and problems with your back, hips, and digestion!
Try moving a few times each hour, do a few leg lift repetitions on each side. This can quickly add up throughout the day, and you’ll probably ‘feel the burn’ by the time you’re ready to go home!
*Totaling my everyday bag Caraa X Athleta convertible backpack that takes me from the gym to work to the studio to teach. It holds so much and I literally take it everywhere!
Move 1: Breathe & Twist
Move 2: Overhead Arm Reach
Move 3: Leg Kicks
Move 4: Chair Squats
Move 5: Wrist Rotations
Plus, 4 Tips to Keep You Active Throughout the Day
Tip 1: Take a Break
One of the easiest ways to get more activity in is to take regular breaks. What’s helped me is setting an alarm. You can take a break This can be every hour, every other hour, or just a few times a day. Give yourself ten minutes to stand up, refill your water bottle, stretch, or take a quick walk outside or around your floor. Not only will you be getting some movement in, but studies have shown that taking breaks like this can help you to feel refreshed and improve your work performance.
Tip 2: Sit on an Exercise Ball
If you don’t want to buy a standing desk or your office won’t go for it, switch out your seating arrangement! Sitting on an exercise ball instead of a desk chair can make a huge difference. You’ll have to be in a state of constant balance, which improves your posture and will constantly be working your core muscles. You can get in a workout while you’re sitting!
Tip 3: Take the Stairs
A simple way to get some extra steps in is to take the stairs whenever possible. If your building has an elevator, make a point to always take the stairs instead. You might be surprised at how many flights you’ll end up climbing each day. It’s a great way to introduce some cardiovascular exercise into your day!
Tip 4: Use an Adjustable Desk
Some offices are jumping on board with the idea of standing desks. Even if your office isn’t equipped with them yet, you can request one or purchase one of your own. They are as simple as they sound: Standing desks allow you to adjust them to the height level you desire. Standing instead of sitting,can help improve your posture and get rid of a lot of the negative effects caused by sitting all day.
Even using a desk in a standing position for half of the day can have a positive impact on your health, rather than sitting. Work your way up to standing as long as possible while you work.
