Research continues pointing to the negative effects of sitting for long periods of time, increased risk of including diabetes, heart disease and muscle atrophy. Many companies are addressing this issue by offering standing desks to their employees. Others have wellness programs that offer discounts at gyms and incentives for employees who ride their bikes to the office.
Those with families and other commitments simply do not have time to go to the gym after 10 hours of work, including the commute across the Bay Area. The solution is to buy yourself a small desktop fan to minimize perspiration and work out right from your desk. These six exercises can help you burn an extra 200 calories per day if done consistently.
Sit upright in your chair, with your buttocks on the very edge, and raise your right leg so it's parallel to the floor. Hold it there for 15-20 seconds, then repeat with the other leg. Do sets of 5-10 in the beginning. This exercise works your quadriceps and abductors (thighs) and your abdominal muscles. When it starts getting too easy, add ankle weights to increase resistance.
Football players are accustomed to this as its a common calisthenic before practice. You essentially run in place as fast as you can. Try to go for 30-second intervals minimum. Its best to remove your shoes for this exercise to eliminate noise and not annoy your neighbors.
This is a great exercise for those who stare at computer screens for hours at a time. Sit up completely straight and bend your neck so your right ear is as close to your right shoulder as possible, without moving your shoulder. Hold the position for 10-15 seconds and repeat with the left ear/shoulder.
This one is particularly good for ladies who like to hear high heels and guys who wear shorts. Sit up straight and bring your knees together. Place a couple large books or some other items in your lap as close to the knees as possible. Lift both of your heels off the floor, hold for a couple seconds, lower them and repeat. Do sets of 10-15.
Place your feet flat on the ground and your knees together. Place your hands flat on your desk solely for balance. Lift your feet off the ground as high as you can and hold the position for a few seconds then lower them back to the ground. Repeat this for 10-15 reps. If you're doing it right and not cheating with your hands, you'll feel it in your mid-section.
This is yet another good exercise to relieve muscle tension in the neck. Sit up straight and raise your shoulders to as close as you can get to your ears. Hold the position for 10 seconds, lower them and repeat. Its best to do sets of 5-10 in the beginning. Once you've gotten accustomed to the exercise, add some weight by holding water bottles.
Eco Office has a wide selection of standing desks that will show your workforce you care about their well-being. Give us a call today at 510-369-3950 to speak with one of our project managers.————————————
Brian Wilkins is a freelance writer and digital nomad. He owns a content marketing company and runs it from his RV. Brian has worked in journalism and content marketing for over 20 years.