Get Up and Move

Much research has been done recently recognizing the dangers of sitting too much. According to ACE Fitness Journal, lack of activity during the day can lead to many adverse health conditions including (but not limited to): Type 2 diabetes, hypertension, some forms of cancer, weight gain and even premature death. Standing up at work does little to decrease effects, and even exercising after work does not eliminate the health risks caused by too much sitting.

Research has shown that small workouts done during the day at work not only help with avoiding health problems, but aid in happiness, mental clarity, creativity and productivity, and has even been linked to higher pay.

Many workers do not participate in physical activity during the day simply because there is a perceived lack of time, or, in some cases, weather and lack of a proper exercise facility deter workers from getting out and exercising during lunch break. Research has shown that the duration and type of exercise done during the workday are not as important as the frequency of the exercises. In other words, taking a few minutes each hour to participate in a short burst of activity can have long lasting effects for productivity during the work day and for overall health.

In the ACE February issue of its fitness journal, there are ideas for brief circuit training at the desk.

Workout #1: Full-Body Strength

To be performed approximately five minutes every 60 to 90 minutes while at work. Set timer 5 minutes and cycle through 5 to 15 repetitions of each set until time runs out.

Chair squats - Simply go from seated in a chair to standing up.

Desk push-ups - With hands shoulder width apart, lower body down until elbows are flexed 90 degrees and press back up.

Hip bridges - Lie on the floor face up and knees bent to 45 degrees, feet flat on floor. Drive hips toward ceiling until there is straight line from knees to shoulders.

Dips - Seated in chair with arms on arm rest, slowly push up until hips are elevated out of chair.

Workout #2: Cardio

To be performed approximately four minutes each hour. Exercises done in circuit-style format, performing each exercise approximately 20 seconds. Cycle through exercise set until time runs out.

High knee march - March in place.

Plank knee tuck - Starting in push up position, bring one knee to either same side elbow or opposite side elbow. Repeat with opposite leg.

Side-Step toe touch - Step out to the right side and reach down to touch right foot (or knee, depending on mobility) with left hand making sure to bend at knee and hip. Repeat with other leg.

Standing hamstring curl - From standing, bend knee and bring foot toward same side glute. Return foot to floor and repeat with opposite leg.

These are just samples of the many variations of exercises that can be done at work or during any long durations of sitting when time is a factor. Watching the clock and making sure to get up and move on a regular basis can have great pay offs in the long run.

#health