With so many Aussies living sedentary lifestyles and sitting at desks eight hours a day, it’s important to think about ways you can add exercise to your day to day life.
Often people are encouraged to walk an extra bus stop, or park in the furthest corner of the car park, but in our time poor society, it seems people are not so keen to add to their already busy day. Not everyone has the time to make it to the gym consistently, so what are some options for getting your body moving when you don’t have time for a full work out?
Why not try to incorporate a simple, mini workout into your day at the office. These can be performed whilst you are doing other things, like talking on the phone. Try these five simple exercises at your desk this week and you’ll be well on your way to a longer and healthier life.
1. Shoulder Blade squeezes
Imagine you are trying to hold a pencil between your shoulder blades, and squeeze the shoulder blades together, for 10 seconds. Release, and repeat 10-15 times. This will help counter the hunched posture you adopt when working at a computer.
2. Standing Calf Raises
Stand behind your chair with your hands on the back rest. With your feet together, raise onto your toes, hold for 10 seconds, then lower. Repeat 10-15 times to stretch and strengthen calf muscles.
3. Seated Leg Raise
While seated in a comfortable 90 degree posture, raise one leg to straight, hold for 10 seconds, then lower nearly to the floor and hold another 10 seconds. Repeat 10 times, then switch to the other side.
4. Phone pacing
Have your headphones or a headset connected to your mobile device and each time you are on the phone, walk around the office. You’ll be up to 10,000 steps a day in no time!
5. Book Press
Grab the heaviest book you can find, and raise it above your head with both hands. Lower behind your head, then extend your arms back up. Repeat 10-15 times to help build triceps.
And when your colleagues give you weird looks – just get them to join in! The team will be more focused and comfortable because of it. Win win!
Images and article sourced from Go Natural