Workplace Workout: 6 Quick Tips For The Office
According to WebMD, sitting still is one of the worst things you can do to your body. "People who sit at their computers for hours every day -- they're in for serious medical problems," says Sharon Hame, MD, associate clinical professor at UCLA's department of orthopedic surgery. "We're seeing more things than carpal tunnel; those pains go up the arm to the elbow and shoulder and then translate to the neck and back. It's a huge problem."
As Fortune Magazine’s “100 Best Companies to Work For” article pointed out, state of the art corporate fitness centers are on the rise. However, most businesses don't have the luxury of on-site gyms. Finding time to fit in physical activity before or after work is tough for a lot of people.
One solution we see at BetterWorks is groups of employees taking advantage of the lunch hour and heading to the gym, hitting the park for basketball, football or tennis, taking one of the office bicycles for a spin, or getting zen at a yoga class.
For those of you looking for alternatives, here are a few fitness tips for improved health and wellness during office hours.
1. Take a stand. It’s easy to get wrapped up in a document while you’re glued to your computer. Take a break, and move away from your desk about once every half hour. During phone calls is a good time to stand, which burns more calories than sitting. You can even try using a standing desk.
2. Get a move on it. Take a brisk walk or do some gentle stretching on a regular basis throughout the day. Try organizing walking meetings, rather than sit-down conference room meetings. The movement and fresh air will be good for re-energizering.
3. S T R E T C H. When you’re heads down working on a project, hours can go by before your largest muscles may engage in any movement. This causes stiffness and aches. So, remember to stretch multiple times a day. Set an alarm on your phone to remind to do so once an hour if you tend to forget. There are a number of desk stretches you can do for you arms, neck and upper body.
4. Trade your office chair for a fitness ball. Try sitting on a balance ball at your desk instead of a chair. This will improve your balance and work your core muscles, while you’re stationary. You can also use the fitness ball for other exercises when you step away from your desk.
5. Work out during your lunch hour. Taking advantage of a local gym near your office, and exercising with co-workers to keep you on task is a great way to break up the day and get fit. Even a 15 minute walk can make a difference in energy levels and mental clarity.
6. Keep fitness equipment in your work area. People store snacks in their work area. Why not store some resistance bands or small hand weights at your desk? Do arm curls between meetings or tasks. You can also get some muscle work in for your quads with leg weights that can be used while you’re sitting or leaning against the wall.
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