The CDC recommends that adult Americans get at least 150 minutes of exercise per week. This is important for staying fit, avoiding injury, and maintaining a healthy heart. However, it's a number that many find hard to achieve.
Things like social lives, self-care, and, of course, work tend to make things even more difficult. America has been named the most overworked nation in the world, and if you work at a desk, this leaves little room for active pursuits.
But exercising at work is an option. Learning to 'Deskercise' allows you to kill two birds with one stone and make sure you're getting enough exercise each day.
Below, we've compiled 10 simple yet effective moves for you to try. Read on to learn how to stay healthy at work.
1. Lifting Weights
It's a great idea to keep a set of light weights at your desk. Then, whenever you have a free minute, you can use them to work out your upper or lower arms. They're great for long phone calls or short coffee breaks.
2. Neck Drop
Stretching your neck is important for spine strength and stability. This move is also super simple. Sit up straight, then drop your head down so your chin touches your chest, and then slowly move it upwards until it's in a tilted back position.
3. Shoulder Rolls
Shoulder rolls are great for stretching your chest and back muscles. All you need to do is rotate your shoulders in one direction and then the other. You can do this move sitting or standing.
4. Chair Dips
This move helps to maintain strength in your arms and core—if you're using a chair with wheels, be careful. Place your palms on the edge of your chair and plant your feet on the floor. Now, move your bottom off the chair, and gently lower your body down and then up again.
5. Calf Raises
Calf raises will help your calves stay slim, shapely, and strong. Simply stand up straight, get on your tiptoes, and hold for 5-10 minutes. It can help to hold on to your chair or desk for balance.
6. Ankle Rotations
Especially for older adults, ankle weakness can be a big issue. To keep the ankles healthy, you can rotate them under your desk for 5 minutes each day. Do this one foot at a time, first clockwise then counterclockwise.
7. Body Stretch
Sitting hunched over at your desk can wreak havoc with your spine health and your posture. Try this move to help keep your core tight and improve your sitting position. Put your left arm in the air and reach it over it to the right as far as you can then hold this position for 10 seconds and repeat with your right arm.
8. Finger Stretches
If your job involves a lot of typing, you may be at risk of developing carpal tunnel syndrome. To combat this, try and take short breaks to stretch your fingers out. You can do this by alternating between holding your hand in a fist and then splaying your fingers out as far as they'll go.
9. Resistance Bands
Resistance bands are easy to store at your desk and can be used in a number of ways. You can use them to enhance leg or arm workouts. See this article for some good examples.
10. Get Those Steps
Working at a desk can make for a sedentary day. While you're at work, try to get up every 10 minutes and walk around, and take the stairs when you can. This will help keep your heart healthy and combat ankle, leg, and foot injuries.
Start to Deskercise Today
You may feel self-conscious at first, but learning to deskercise will drastically improve your quality of life and help prevent injury. You may even start an office trend! For more ideas on how you can keep healthy at work, browse our wide range of products now.
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