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Who does not want to stay active and healthy while at work? Who doesn’t want to accomplish tasks efficiently? Certainly, we all love being physically fit to ensure we have the capacity to accomplish tasks successfully. That is why it is important to learn that working, together with workout can definitely help in combating some health issues caused by prolonged hours of desk jobs. As work trends today become more innovative and demanding, we should find out ways on how to prevent a sedentary lifestyle.
Jan Price, the author of The Anytime, Anywhere Exercise Book says that “we are made to move, and not sit at a desk 12 hours a day.” Did you know that even if you exercise, if you're sitting a lot in your working hours, you are still at risk of heart disease, body, stand, and diabetes, cancer, stiff neck and shoulder pain? You will also be less productive and not focused on work.
Some exercise is still better than no exercise at all. Experts recommended moderate and regular exercise for at least 30 minutes, five days a week. This is why a lot of experts suggest working out while you work.
Aside from desk exercises, there is another way to counter the bad effects of sitting for an extended time. You have the option to use a standing desk. It will encourage you to stand more and experience the many good benefits of standing such as the reduced risk of cancer, reduced risk of obesity and type II diabetes and cardiovascular diseases.
The Washington Post adapted exercises that can be incorporated in a day’s work. These exercises were recommended by experts who study motion and prevention of obesity. Are you ready for them? Let's go!
RAISE THE ROOF (20 REPS)
Stand and march around your area, then push toward the ceiling with your palms up and thumbs almost touching your shoulders. Use water bottles to make it harder.
TRICEPS KICK (20 REPS)
To loosen your upper chest, stand, and march around your area. Bend at the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are lifting weights.
THE HULK (20 REPS)
Possibly my favourite (it's got a great name!). To draw attention to your chest, stand and bend your elbows and fists together in front. Form like wings by moving your arms back. Check if you can touch your shoulder blades together.
HAMSTRING CURL (20 REPS)
Bend arms at the elbow. Straighten your arms while bringing one foot up toward your rear end. Be sure that your hands are down when your foot is up. Be careful not to kick things behind you (fortunately, I've just kicked objects behind me, not people!).
KNEE LIFT (20 REPS)
To develop hip flexors and quadriceps, follow the steps in hamstring curl, except you lift your knee up in front as your arms go down. This move requires extra coordination and concentration. Work it!
PUNCHING (20 REPS)
This is similar to boxing, like rocking foot to foot and alternating your arms while punching. Refrain from fully straightening your arm, to lessen elbow stress. Float like a butterfly (with a standing desk), sting like a bee!
DESK PUSH UP (10 REPS)
Check and make sure your desk is steady before you try this and do a few test pushes (I'm talking to you, sit stand desk owners!!). Place hands on the edge of the desk, shoulder-width apart legs out behind you. Push off with as much force as you can.
JUMP SQUATS (10 REPS)
Stand and check for enough space in front of you. Put your arms behind you and bend into a half-squat. Jump and swing your arms up as if you are celebrating. This move is considered the best calorie-burner. And a real soul booster - jump up and celebrate health and productivity, you earned it!
CHAIR DIPS (10 REPS)
This is not recommended if your chair has wheels....or if you have a wobble chair. Put your legs out in front of you. Then lift yourself down and back up while grabbing the edge of a chair. Rest when needed.
WALKING (10 MIN.)
This is the easiest exercise yet few will actually do it. Stand up and walk during your coffee break. Tour your office like you are checking your office mates. Just be sure you won’t find time to stop at your friend’s desk and start the unnecessary talk.
Did you make it? Good for you!