There are a number of simple ways to get some movement into your desk bound day! These exercises are not going to get you to the Olympics but they are going to keep you alert and reduce stress.
Let’s start with alertness. Your ability to focus on a task is directly related to the amount of time it is going to take you to do that task. Being on top of your game can be attained by increasing the circulation to your body. As we sit our body becomes stagnant and circulation slows due to the low demand on our body. Having a 60 second exercise burst of energy can increase circulation to your entire body and give you the laser focus that you need to get through that long to do list in a day.
Try something with me. We are going to do our first exercise burst together. Get up from your desk and push your chair back out of the way. Standing with both feet hip width apart do a knee bend (squat) then lift your arms over your head. Keep moving for 60 seconds. Just take note of how you feel. Blood flowing, heart rate increased, alertness, breathing.
All of these signs are proof that your body is working. That simple 60 second exercise took you out of auto pilot and now you’re senses are wide awake.
Here a few more options for 60 second energy bursts that you can complete at your desk. The goal is to get your heart rate up and change positions.
- While sitting at your desk pump your arms over your head and tap your feet on the floor like a football drill.
- Do a Football Drill for 60 seconds on the spot. A Football Drill is running on the spot “high knees” fast pace. Raise one knee at a time up to your chest while lifting the opposite arm. Try not to lean too far forward or back. You’re landing on the balls of your feet and moving your knees up and down rapidly.
- Jumping Jacks. Begin by standing with your feet together and arms at your sides. Tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back. Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet. Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels.
When you experience tension in your head, neck and shoulders there are a number of stretches you can do. Here is one:
- Sitting on your hands sit up tall through your spine and then arch your back and take your chin to the ceiling. Hold for 10 seconds; this helps reverse the forward position from typing. This will help to alleviate the pain in the moment but it is not a long term cure. The set up of your desk is what needs to change.
I would suggest having an ergonomic assessment done on your work station to see if all the parts are in good alignment for your body.
Here is a check list you can start with. http://www.coreconcepts.com.sg/wp-content/uploads/Desk-Workspace-Ergonomic-Checklist.pdf
So Desk Jockeys; with these new tools in your playlist have a productive day!
Our guest blogger this week is Trina Lambe, the founder and CEO of Train by Trina. Her objective and vision for her company is to reach, teach and educate individuals on how to live a healthy lifestyle through increased physical activity and sound nutritional advice. Her team of 42 people serves the in-home, older adult and senior markets along with corporate wellness.
For more information go to www.trainbytrina.com.