Guest Post: The Idle Man
Prolonged sitting, something you probably do a lot of at work (especially in an office), is not very good for you. There a few things you can do during your workday to minimize the negative effects sitting has on your physical and mental wellbeing.
Here is a list of exercises. Try these out and try to avoid becoming an office couch potato. Some of the exercises may get you some judgmental looks from colleagues, but think of the benefits and embrace the weirdness – you won’t regret it!
This is probably one of the easiest exercises you can do at work. It uses your personal work space so there’s no chance your colleagues will get annoyed. This exercise is essentially a makeshift version of press pushups, without you having to get on the floor. Place both hands on your desk surface and your feet at a 45-degree angle to the floor, push your body up and down. Do 3 sets of 12 during lunch hour to activate your arms and upper body. This is much better for you than just sitting down and munching on a sandwich for an hour.
Shoulder Blade Squeezes
This exercise is good for posture and will help sort out that hunched back of yours – something you’re undoubtedly suffering from if you work with a computer. Stand up straight and pretend there’s a pencil in between your shoulder blades – squeeze them together for ten seconds and then release. Repeat this ten times, once a day, and you’ll start to notice a difference in your scrunched up back.
This exercise requires a steady chair. If your chair is on wheels, turn the back of the chair towards your desk so you won’t have to worry about it rolling off while doing the exercise. Stand six inches in front of your chair and lower your body down until your bum touches the edge of it. Do three sets of ten and eventually, you’ll notice your backside becoming a little firmer.
Triceps Desk Dips
This exercise is great if you want to firm up those arms (nobody likes a bingo wing). Face away from your desk and place your hands on it, shoulder-width apart. Keep your legs extended out. Dip up and down, almost straightening your arms to their full range, to work your triceps. Be careful not to strain your elbows though, and make sure the effort comes from your triceps.
If you’ve been tucking into one-too-many burgers over lunchtime, this one is for you. Great for strengthening and toning abs, simply sit in your chair with your back straight and raise your legs so they are parallel to the floor. Keep them here for ten seconds and then lower (almost) to the floor, before raising them again. Do this ten times and repeat this set three times. Instant desk-abs!