Lately I have been seeing more studies focus on the dangers of prolonged sitting. And unfortunately it doesn’t seem to matter how much you exercise before/after work and/or on the weekends. It seems that if you sit for more than a few hours without a good break, you can dramatically increase your risk for cardiovascular disease. Now I like having a job and all, but I don't really want to make myself sick because of it, especially when there's some simple strategies to reduce risk. So instead of quitting my desk job and going back to waitressing...I challenge us all to take on 'Cubicle Fitness!'
Let’s do this!
As a first step, I recommend scheduling time on your calendar for these breaks every two to three hours. I realize we are all extremely busy at work, so let’s keep the breaks to about 5 to 10 minutes. I think the important part is to just get the ‘ol circulation moving again. Now if you are anything like me – it’s best if you can find a buddy at work to do this with you. You can hold each other accountable.
Here's some recommendations to get us started.
10 am:
12:30 pm:
3 pm:
5 pm:
These are all pretty easy to incorporate into your office routine and shouldn't make you too sweaty! Most importantly, have fun with this. Anything that gets you out of that hunched over position is beneficial in my opinion. I’m also of the opinion that little breaks like this throughout the day will help with concentration and stress as well.
Let’s do this!
As a first step, I recommend scheduling time on your calendar for these breaks every two to three hours. I realize we are all extremely busy at work, so let’s keep the breaks to about 5 to 10 minutes. I think the important part is to just get the ‘ol circulation moving again. Now if you are anything like me – it’s best if you can find a buddy at work to do this with you. You can hold each other accountable.
Here's some recommendations to get us started.
10 am:
- desk push-ups and chair/triceps push-ups
- one-legged squats (hold onto a wall or table for support)
- if you are feeling confident in the cleanliness of your office floor, throw in a plank or two to get some core work in
12:30 pm:
- incorporate a 30 min walk into your lunch routine
3 pm:
- “The Founder” exercise/stretch
- using a Thera resistance band loop around your ankles, do side leg lifts to help strengthen your hips
5 pm:
- if you are burning the late hours, try some walking lunges to amuse your co-workers
These are all pretty easy to incorporate into your office routine and shouldn't make you too sweaty! Most importantly, have fun with this. Anything that gets you out of that hunched over position is beneficial in my opinion. I’m also of the opinion that little breaks like this throughout the day will help with concentration and stress as well.
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