We’re all aware of the effects of sitting for extended periods of time. Here are a few tips and exercises to try.

Tips

• Set a timer to regularly stand and move around.
• Stand when making phone calls and reading paperwork.
• Opt for the stairs instead of the elevator.
• If you have a question for a co-worker, stroll over to ask it in person rather than sending an email or making a phone call.

Exercises You Can Do At Your Desk

Desk Push-Ups

Place both hands on your desk and walk your feet back to a 45 degree angle. Strengthen your arms by performing a dozen push-ups.

Tricep Stretches

Grab a heavy book, hold it behind your neck and lift it up in the air a dozen times. For an alternative exercise that works the triceps, turn so your desk is behind you. Extend your legs, bend your arms, and straighten up, being careful not to put stress on the elbow joint.

Shoulder Blade Squeezes

Improve posture and relieve upper back strain by pretending to insert a pencil between the shoulder blades. Squeeze and hold for 10 seconds. Repeat several times.

Desk Squats

To strengthen your gluteal muscles and quadriceps, stand 6 inches from your desk, lower yourself into a seated position and then pop back up. Hold onto the desk if necessary. Repeat numerous times.

Calf Raises

Stand with your feet together and rise up on your toes. Hold for 10 seconds, release and repeat. If you need to hold on to something, use your desk or a chair with the wheels locked.

Leg Lifts

Sitting in your chair, raise one leg at a time, holding it for 10 seconds before releasing it. This improves circulation and tones abdominal muscles.

Source: time.com

From Smart Meetings, September 2016