How many hours a day would you say you spend sitting down at your desk or sitting down in general? For many, the answer is more than eight hours a day! If I look at a regular work day, I am answering emails, working on various documents, or proofing work – all at my desk! Many of us know sitting down all day isn’t good for us, yet we do it anyway.
Do you ever feel sluggish after work? Have you experienced back or neck pain? Those are most likely the effects of staying seated for too long. And why wouldn’t you be feeling these symptoms? Well, staying in one position (especially if you don’t have the proper posture) will eventually cause some of these problems.
It is important to take some time during your day to focus on your well-being. So, how can you get a few minutes of fitness in when you’re stuck in an office all day? Well, there are exercises you can do at your desk and others you can do around your office that will give you a boost of energy and get you moving! Here are a few suggestions you can do during the day to get your blood pumping:
- Stretches (5 minutes) – Stretches can easily be done while sitting down or standing up! Roll your neck in both directions, put your legs straight out in front of you and try to touch your toes, place your ankle on your other knee and bend forward. There are so many other stretches out there; just find the ones you are comfortable with and spend five minutes each day stretching.
- Calf Raises (30 reps) – Stand up by your desk and use your desk or chair as support. Raise yourself up on your tippy-toes and then go back to your normal position. Do these 30 times and feel your calves burn!
- Push-Ups (30 reps) – For a desk friendly option, lean against your desk with your legs out behind you, and perform a basic push-up. Do these 30 times. The elevation makes the push-up easier, but you are still giving your arms a great workout!
- Crunches (30 reps) – For a nice crunch, hold on to the armrests of your chair and lift your legs off the floor. Bring your knees into your chest and then bring your legs back to normal position. Do these 30 times and start to feel your 6-pack abs form!
- Kickbacks (15 reps each leg) – This exercise is simple, yet effective. Stand up with one leg back. Take your back leg and lift it up so your calf is going towards the ceiling. Do 15 on each leg for great results!
- Take a lap (5-10 minutes) – At our office, a group of us take ten minutes to get some fitness in and help clear our minds. Towards the end of the day, when we start to lose focus, we take a few laps around the parking lot. It’s just ten minutes of our day, but by the time we return to our desks, we feel re-energized! Walking is a really nice, low-impact workout.
- Take the stairs or park farther away – Change up your daily routine! Instead of parking in the spot closest to the entrance, find a spot farther away so you have to walk more. You can also take the stairs at your office if your office is on a higher level.
- Schedule walking meetings – Instead of sitting in a cubicle or in an office for a meeting, request a walking meeting instead. Take a walk around the office or outside of the building to get some movement in while staying productive!
Getting out of your chair and doing simple workouts is quite easy, you just have to make sure you make it a priority every day. Try scheduling a recurring appointment on your calendar for 15 minutes so you have a daily reminder. You can also gather a group of people in your office to do it together so you can all keep each other accountable. The point is to spend some time each day, out of your chair, doing something good for your body!
Peak Performers Program Coordinator
American Academy of Estate Planning Attorneys, Inc.
9444 Balboa Avenue, Suite 300
San Diego, California 92123
Phone: (858) 453-2128