Exercise at Work

Walk in the door, check emails, get coffee/tea/water, meetings all morning, squeeze in a small salad for lunch, launch the new website, prepare next week's presentation, create new software for the customers, service new customers, participate in the weekly video conference, brainstorm ideas with the team, send out new articles, train new employees, delegate tasks for a new project, return phone calls, talk with contractors, enforce new processes, clock out, start all over again tomorrow!

Whew! Does this sound like you?

It is very important that you take some time for yourself on the job. A great way to do this is by getting some exercise. Work may not seem like a good place to get exercise, but I beg to differ. Exercise boosts energy levels, helps you to stay focused on your tasks, helps you to sleep better at nights (no, not at your desk!), and is an amazing stress reliever. Since individuals spend most of their waking hours at the job, it makes sense to carve out time there for movement. Benefits come with even 10 minutes of working out, and you really do not need to work out for a long time.

Here are some great exercises that you can do at your desk:

- Buy some resistance bands to keep in your desk drawer and do bicep curls (place band under feet and curl handles toward shoulders), overhead presses (place band under feet and pull up over the head), and side arm extensions (place band under feet and lift to the side up to shoulder length). Do at least one set of 10-12 repetitions.

- Hold on to the back of your chair and do standing calf raises. Lift onto your toes, then slowly lower your heels until they are 1/2 inch from the ground, then lift up on your toes again. Do at least one set of 10-12 repetitions.

- Do some leg lifts while using your desk chair for balance. Do at least one set of 10-12 repetitions.

- Sit down in your chair and do leg circles (a set of small circles, and a set of large circles). Do at least 10 small and 10 large circles per leg.

- Purchase 1 liter water bottles, fill them with water or sand, and do a set of overhead presses and bicep curls.

- If you have a sturdy chair at your desk (without the rollers), you can get in some tricep dips by sliding straight out of the chair with your hands on the seat to support you, then dip your body down until your arm is at a 90 degree angle. Lift back up. Do at least one set of 10-12 repetitions.

- Wall squats are fun to do. Stand against a wall with feet wider than shoulder width and toes pointed out. Slide down the wall and slowly come back up. Do at least one set of 10-12 repetitions.

- Bathroom jumping jacks. Hey, don't knock it till you try it! Just remember to wear soft soled shoes so no one will hear you jumping!

- Walking is always the best exercise! Lace up your sneakers and get away from the desk!

Start today and get healthy - right there on the job!