Here's Your Exercise Routine...for Work?

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One of the biggest issues facing us as a modern society is that our lives revolve around sedentary activities. Driving, lengthy commutes, our office jobs, TV and movies.  Everything is done sitting down.   According to the WHO (World Health Organization) physical inactivity is the 4th leading cause of death globally. Prolonged sitting will also increase the risk of type 2 diabetes by 90%.  Even if we exercise, a new study published in the Annals of Internal Medicine from researchers in Toronto, says that this sedentary lifestyle will STILL kill us prematurely by increasing our chances of disease. 

The solution for this? Exercise at work! Now, you might be saying huh? My co-workers will laugh at me. Nope, now with these subtle movements and these cut into some of the sedentary time throughout the day, getting your circulation moving. 

  1. Get up from your desk at least once an hour.  Remember that taking breaks are necessary for your health!
  2. Strive to work out or walk briskly at least 30 min a day, 5 days/week
  3. Get off the bus/train one stop early and walk to/from work
  4. Park your car in the back of parking lots, away from where you’re headed
  5. Paper push ups: This a great way to strengthen your arms. Stand up at your desk and bring your legs back to a 45 degree angle. Do 12 push ups. Guaranteed your co-worker will be incredibly impressed. 
  6. Shoulder Blade Squeezes: These work to improve hunched shoulders. Stand up and pretend to be squeezing a pencil between your two shoulder blades. Hold for 10 seconds and repeat.
  7. Chair squats: Stand  6 inches in front of your chair. Lower your body down until your bottom hits the edge of the chair then pop back up. Tone time!
  8. Tricep Desk Dips: Face away from your desk and place hands on the table at leg length. bend your arms the to keep straightened. This will keep tension on your triceps  and off your elbows.
  9. Wall sits: Yes you can do these at the office as well. Stand up against a blank wall and squat down to a 90 degree angle. Slide back up and repeat. 
  10. Leg raise: Sit in your office chair. Raise your leg and hold for 10 seconds. Lower your leg almost to the ground. Hold it and repeat on the other side.