Many of us today have sedentary jobs, which are not good for our health. There are many simple ways to incorporate exercise into our day, even though our desks and computers keep calling our names.
Exercise during the day can be done in very short periods of time and still prove beneficial to our heart and overall health through aerobics, strength exercises and stretching.
Short brisk walks outside will increase your heart rate, improve your mood and your attention span.
Other activities that will do the same for those unable to go outside are:
- Take the stairs instead of the elevator and try to accelerate on the straight-aways
- Intermittent jogging for one minute – try lifting your knees as high as you can for added benefit
- Wall sits are great for endurance and strength building – stand with your back against the wall, slide down until your thighs are parallel with the floor and hold for 30-60 seconds.
- Calf raises can be done in sets of 12-15 reps as time permits. Stand with your feet shoulder-width apart, rise up onto your tippy toes, pause at the top and slowly lower back down – repeat.
- Buttocks squeezes can be done very discreetly at your desk. Squeeze your buttocks, hold for 5-10 seconds, relax and repeat.
- Leg raises will benefit your thighs, abdomen and back. While sitting in your chair raise your legs so that your calves are parallel to the floor, hold in place for 5 or more seconds, lower your legs without letting your feet touch the floor and repeat 15 times.
- While sitting in your chair, with your feet flat on the floor, place your palms together in front of your chest and push your hands together firmly until you feel your arm muscles contract – hold for ten seconds, relax and repeat.
- Alternately pump your fists into the air for 60 seconds or more.
- Shoulder shrugs can be done while reading simply by raising both shoulders up towards your ears, hold for 5 seconds, relax and repeat 15 times.
Long periods of sitting are linked to an increased risk for diabetes, cardiovascular disease and obesity.
Be creative and fit exercise into your work day whenever you can!!