Thursday, February 26, 2009

Exercise at Work

Walk in the door, check emails, get coffee/tea/water, meetings all morning, squeeze in a salad, launch the new website, prepare next week's presentation, create new software for the customers, service new customers, participate in the weekly videoconference, 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!!!


Does this sound like YOU???

It's important that you take some time for yourself 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. Benefits come with even 10 minutes of working out; you do not need 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 handles up over the head), and side arm extensions (place band under feet and lift handles 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 you are 1/2 inch from the ground, then lift 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 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! :-) :-)

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

Start today and get healthy - at your job!!

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