According to an article by Forbes, less than 20 percent of jobs in America involve any sort of physical exertion. A lot of us, myself included, sit at a desk for eight hours a day which means we’re not even close to getting the recommended amount of physical activity five days out of the week. To combat this, the Digest office has a balance board and long board to take mini exercise breaks with, but we understand not every office is equipped with such things so here are a few simple office exercises to keep you healthy and moving during your workday:
Chest and shoulders.
Grasp the center of your chair’s armrests and slowly lift your body off the chair, then lower yourself back down without actually resting your bottom on the seat. Hold that position for a few seconds and repeat 10 to 15 times before relaxing again.
Back and biceps.
This exercise requires a wheely chair, but it stretches your back while also strengthening your biceps. Hold on to the edge of your desk as you push your chair back until your head is level with your arms and you're looking down at the floor. Once your arms are fully extended, slowly pull yourself back in. Again, 10 to 15 of these at a time.
You can complete this one while you wait for the printer to dish out your papers. Stand tall with your feet shoulder-width apart and lean up onto your tippy toes. Hold that position for a few seconds and then lower yourself down to a regular stance.
Quads and abs.
Sit without actually touching the chair with this exercise. Place your hands on your hips and bend your knees until your bottom is just above the seat. Don’t let yourself sit right away, instead lower yourself to the chair as slowly as possible, and do this 15-20 times before resting.
Once you’re sitting normally in your chair again, straighten one leg and hold it in place for at least five seconds, and then just lower it towards the ground without letting it touch the floor. Alternate legs and do each 15 times. If this is too easy for you, loop a purse strap over your ankle for an additional challenge (we know how much a woman’s purse can weigh).
In addition to these exercises, don’t forget to give your eyes and fingers a rest from staring and typing away in front of a computer screen. Leave your desk and take a lap around your office every once to get the circulation flowing throughout your body. We’re not meant to remain idle for long periods of time so don’t underestimate what a few minutes worth of wandering can do.
About the Author/s
Lauren is a writer and blogger for The Digest. A lifelong Sussex County resident, Lauren has adventured out of the sticks of northwest New Jersey to join The Digest team. When she is not commuting in rush hour traffic, she is typically frolicking outdoors or cheering on the Yankees.