Does your job require you to sit in an office all day? Do you have trouble finding time to work out?
Sitting all day can increase your risks for obesity, back pain, leg cramps, poor posture and tense muscles.
If you are one of the 50 percent of U.S. adults who claim they do not get enough exercise, here are some exercises you can do at your desk, according to Forbes.com.
Credit: AJC file photo
Credit: AJC file photo
1. If you're looking for an upper-body workout, curl a large stapler or some other heavy object. Hold it with your palm facing upwards. Starting at your thighs, bend your elbow and curl your arm up towards the chest. After pausing, lower the stapler back down. Do 15 repeats and then switch sides.
2. If you have a sturdy chair with armrests, you can "float" above your seat by putting your hands on your armrests and using your arms to lift up yourself.
3. If you don't have a chair with armrests, you can still sit in your chair and raise your leg straight out for at least five seconds. Without allowing your feet to touch the floor, repeat 15 times, alternating back and forth.
4. You also can use the wall for your exercise. For a wall sit, stand with your back against the wall, bend your knees and slide your back down the wall until your thighs are parallel to the floor. It's a great exercise for the back of your thighs.
5. You can do squats at your desk. Bend your knees slightly, so your thighs are almost parallel to the ground - as if sitting in a chair. Hold for 15 seconds and release. Repeat.
6. For tricep dips, use a sturdy desk or a non-rolling chair. Face away from the chair and grip the edge of the chair. With your feet planted on the floor a step or two away from the chair, straighten your arms to lift up your body. Next, bend your arms to reach a 90-degree angle so that your body dips down. Hold and re-straighten while keeping your body raised above the chair.
7. Bring your palms together in front of your chest and push both hands together until you feel your arm muscles contract. Hold your hands pushed together for 20 seconds. Release and repeat.
8. Stand up (or sit tall) and slowly lift your heels off of the floor until you are on the balls of your feet. Repeat 30 times, then do one set of 15 on the left and another set of 15 on the right - all to help strengthen calf muscles and avoid any achy, tight feeling in your ankles.
A Forbes.com video of office exercises may be viewed here.
This Washington Post infographic shows 12 more options for exercising at or near your desk.
For even more options, find 33 ways to exercise at your desk here.
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