Activity of the Month: Deskercise
Do you spend hours sitting at your desk staring at a computer? After a hectic day at work, do you often feel too tired to exercise? If you answered yes to either of these questions, here are 5 exercises you can do at or near your desk. Try them out and enjoy the mental and physical benefits from these short bursts of activity.
1. Wall Sits: Stand with your back against a wall and bend your knees until your thighs are parallel to the floor. Hold this position for 30-60 seconds. Work up to 3 repetitions. For an extra challenge, cross one of your ankles over the opposite knee and hold for 15 seconds and then switch ankles.
2. Wall Push-Ups: Stand a foot or two from a wall. Facing the wall put your arms straight out in front of you with palms resting on the wall. Then lean toward wall bending elbows, hold for 3 seconds and push buck and fully extend arms. Repeat for 10-15 repetitions.
3. The Silent Ab Squeeze: While sitting or standing, take a deep breath and tighten your abdominal muscles bringing them toward the spine. Hold for 10 seconds, release and repeat for 10-15 repetitions.
4. Chair Lifts: While sitting at your desk, place both hands on the chair arms and lift yourself off of the chair. Then slowly lower yourself stopping several inches from the seat, hold for 5 seconds, and release. Repeat for 10-15 repetitions.
5. Back Stretcher: While seated in a rolling chair, grip the edge of your desk with both hands. Push the chair back while still holding onto the desk. Your head should be positioned between your arms and facing the floor. Then slowly push yourself back towards the desk. Repeat for 10-15 repetitions.
While these exercises alone will not prepare you for a marathon or triathlon, they can be a wonderful way to take a mental break and work your muscles at the same time. Plus, chances are you will return to your work with improved focus.