If you’re working a desk job, then you’re spending an immense amount of time sitting on your butt. A minimum of 40 hours a week, in most cases. And if you do the math, that equals over 2,000 hours a year. While sitting and resting is important for health, remaining in a seated position for too long can result in health problems, some of which can be fatal. You’ve probably heard of blood clots in the legs, for example, which is a phenomenon that happens when people sit too long. It’s called deep vein thrombosis.
While this post may be a bit depressing so far, the good news is there are some simple exercises that desk-job workers can do to improve their health and mitigate health problems.
Here are some ways to exercise at work, without even standing up:
(1) Arm circles: Stretch out your arms to the right and left and do 20 circles forward and then 20 circles backward.
(2) Seated bicycle crunches: While seated, and with hands behind your head, raise the opposite knee to opposite elbow: Do 15 reps.
(3) Abdominal leg lifts: While seated, sit up straight and lift one leg up while keeping your core strong and tight. Repeat with the other leg. Repeat 10 times.
(4) Arm stretches: Stretch your arms in the stretch of your choice. This is the easiest exercise to pause and do while seated.
(5) Neck rolls: Did I say that Arm stretches were the easiest exercise to do while seated? If so, maybe I should scratch that and say that NECK ROLLS are the easiest exercise to do while seated. Do neck rolls multiple times throughout the day.
(6) Shoulder rolls: While seated, sit up straight and roll your shoulders forward ten times and then backwards ten times.
Although desk jobs aren’t particularly physically arduous, they can be physically draining. Don’t allow your body to turn into sludge just because it’s seated for hours upon end. By implementing these simple exercise strategies, I’m confident you’ll discover a happier, healthier you. You’ll have more energy, sleep better at night, and you’ll discover better focus!