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Exercise at Work
Exercise at WorkBy Lyla Feldman
No time to exercise? Are you using the same old excuse of "I have no time to exercise?" We are made to move, not sit at a desk for hours on end. Sitting produces back pains, headaches, and listlessness. You become less productive. The U.S. surgeon general recommends at least 30 minutes of moderate exercise per day five times a week, yet most people don't even come close to that. What if I told you that you could exercise at your desk at work?
Stretching, muscle strengthening and even short periods of aerobic exercises can be done in your cubicle. Even if you raise your heart rate for 60 seconds it is better than being flat lined the entire day. These exercises should not be a replacement for the gym, however they are better than doing nothing. Start by sitting on an exercise or workout ball at your desk - be sure to use sit up straight and activate those abdominal muscles.
Walk during your lunch break or go to the gym during your lunch. Better yet, start a walking club with your coworkers or rally for an hour long fitness class in the office once a week. Set a reminder for yourself in your electronic calendar, email or on a note to get up and go for a brisk walk. Butt clenches and ab squeezes can be done while sitting in a chair and no one will ever know. Simply just hold a few seconds, then releaseand repeat 15 times. Women can do Kegels, tightening, then holding, then loosening the pelvic floor muscles. This will help prevent leakage and other problems down the line.
Find an empty office or conference room and do lunges or squats. Go up the stairs in place of taking the elevator. While seated, pump both arms over your head for 30 seconds, then tap your feet on the floor for another 30 seconds and repeat 3-5 times. Someone might come over and try to perform CPR on you, however don't worry! Do a football-like running drill for 30 seconds. Don't be embarrassed if others look at you like you're crazy at first. They are probably just envious that they didn't think of it themselves. Who knows, you might even start a new trend! You are sure to get the CEO's attention now!
Lyla Feldman writes about health and fitness. Some of her favorite passions include writing about http://www.skinnygazelle.com energy drinks and http://www.liporidpm.com natural sleep aids.
,Desk Isometric Exercises - Discover the Top 5 Desk Isometric Exercises
Desk Isometric Exercises - Discover the Top 5 Desk Isometric ExercisesBy Frank Sherrill
Do you spend most of your day sitting behind your desk at work? Or perhaps like me you spend a great deal of time on your computer and don't have much of a odds to get a workout in. If that's the case then your problems can be easily solved with desk isometric exercises.
Here are a few desk isometric exercises that can be performed in no time at all:
Abdominal Desk Exercise
Before you begin doing this exercise make sure your chair will not slide or roll. It is greatest perhaps to push the back of the chair against the wall or some other immovable object. First begin by putting your hands over your head, palms facing outward.with your hands completely outstretched reach down from the waist only and place your palms on the floor. Sit back up and repeat this exercise 5 to 10 times. Breathe out during the beginning of the motion and then inhale while sitting back up again.
Biceps Desk Exercise
While sitting in your chair pull yourself up close to your desk. Place your elbows tightly against your sides and your palms facing upward underneath the desk. Press your palms up against the bottom of the desk and hold for 5 to 10 seconds. Repeat this exercise 3 to 5 times.
Neck Desk Exercise
Place your right palm against the right side of your head gently push your right palm against your head while resisting the push with your head. Hold for 5 to 10 seconds and then repeat on other side. Do this exercise 3 to 5 times on each side of your head.
Triceps Desk Exercise
Place your palms on your desk and elbows tight against your sides, this is while in a seated position of course, pressed downward with your palms and hold for 5 to 10 seconds. Repeat this exercise 3 to 5 times.