Exercise Tips for Cubicle Dwellers

Everyone knows that Americans don't get enough exercise. The fact that the obesity epidemic has ballooned alongside the increasing amount of time office workers spend chained to their cubicles and computer workstations is no coincidence. But being an office drone doesn't mean you have to be flabby. Believe it or not, there are some very simple exercises you can do in the office while you work. These exercises are well within the reach of all fitness levels, and can even help reduce work-related ailments like carpal tunnel syndrome, low back pain, headaches, and "secretarial spread" (i.e., widening hips and buttocks).

Easy At-Work Exercise Tips:

1). Walk or bike to work. You've heard this one before. Walking or biking to work - - even only part of the way - - is a simple and enjoyable method for building extra calorie-burn into your workday. If you live within reasonable walking (1-2 miles) or biking (1-5 miles) distance to your workplace, consider leaving the car at home for at least a few days a week. If this isn't an option, consider parking your car as far away from your office building as possible and then taking the most indirect path to your building's front door.

2) Take the stairs. If you work in a building with just a few floors, consider always taking the stairs instead of the elevator. If you work in a high-rise, consider taking the stairs between floors closest to yours if you move frequently between floors for meetings or assignments.

3) Take "walking" lunches, have "walking" meetings. Instead of a "working" lunch, take a "walking" lunch at a nearby park, around the block, or even just around the parking lot. Instead of holding meetings in a conference room or office, invite your colleagues to take a leisurely stroll while you talk business. You might even find your colleagues (and yourself) more engaged in meetings if they're enjoying a friendly stroll along with you.

4) Do "cubicle stretches." There are a number of easy stretching exercises you can do from your office chair. Regular stretching relieves muscle fatigue, increases strength, and helps prevent injuries that lead to chronic pain. Try these out:

• Shoulder rolls. While seated, roll both your shoulders forward in a complete circle. Repeat 3-5 times. Then do the same in the opposite direction. (Releases upper-back and neck tension, strengthens back and shoulders)

• Neck rolls. While seated, turn your head to one side. Then "roll" it to the back, to the other side, and to the front. Repeat 3-5 times, then reverse direction. (Releases neck tension, strengthens neck and upper back, reduces tension headaches.)

• Upper-body stretch. While seated, link your wrists and stretch your arms up over your head while breathing deeply. If flexible enough, lean your head and shoulders back at the same time, still breathing deeply. (Releases lower back tension, strengthens arms, loosens tight wrists.)

• Wrist stretches. Place your elbow on the table, palm facing up. With your other hand, press your fingers and wrists backward. (Stretches wrists and helps prevent carpal-tunnel syndrome).

• Cubicle forward bend. At least once an hour, get out of your chair and stand up. Then bend forward as far as you comfortably can while breathing deeply. Grab onto your knees, ankles (or the floor) as your flexibility allows. (Relieves low back pain, increases flexibility, strengthens legs).

5) Practice the 20-20-20 rule. To prevent eyestrain, blurred vision, and tension headaches, stick to the 20-20-20 rule. Every 20 minutes, take your focus away from your computer screen and focus on something 20 feet away for at least 20 seconds.

By incorporating the above tips into your workday, you'll soon find yourself feeling stronger, leaner, healthier, and more refreshed. Who says working at an office can't be part of a healthy, active lifestyle?

Jill Elaine Hughes is a Chicago-area freelance writer focusing on healthcare, fitness, and culture.