According to a 2012 study in the American Journal of Preventive Medicine, women who spend four to seven hours a day sitting at work are more likely to show early signs of Type 2 diabetes. What’s more, spending a few hours a week at the gym or otherwise engaged in moderate or vigorous activity doesn’t seem to significantly offset the risk. Yikes! Don’t get me wrong, I LOVE teaching about nutrition and diabetes and working with clients every day, but that also means I spend a fair share of my day in a chair at my desk, too.
To help, I have rounded up 5 simple exercises you can do right at your desk! You have no excuses now. Is your cubicle neighbor is giving you funny looks? Get them in on the action too! You can both take a quick break to increase your blood flow and help decrease risk of future disease! Win-Win situation. 🙂
Sitting Abdominal Crunch
Tighten that six pack! Start by sitting on the edge of your seat. Lean back from the waist, keeping your back straight. Hold the seat of your chair with both hands. Lift both legs up, keeping your knees bent while tightening your abdominal muscles. Straighten your legs holding your heels a few inches off of the floor. Repeat until you have completed 10 repetitions. If you can get this one down you will be well on your way to developing a stronger and leaner midsection. This exercise will strengthen your core and help promote better posture.
Tricep Desk Dips
This is for upper-body strength and will help the backs of your arms. (Helping tone that mom-arm problem area). With your butt near the edge of the desk, place your palms on the edge of the desk on either side of you. Keeping your feet together and planted firmly on the floor, bend at the elbows and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees. Do this 20 times. For a variation, put your feet on the chair. Remember to not put all the weight on your legs, as you are trying to work your arms with this exercise.
Carpal Tunnel Reliever
Keep carpal tunnel syndrome at bay by doing this easy move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch (you won’t have to go far). Hold for 15 seconds. Repeat as needed through the day.
The Wooden Leg
For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times. You can also stretch out both legs under the desk for a minute. While doing this exercise you should feel a solid stretch in your calf muscle and a firm tightening of the upper leg quadriceps.
Desk Push Ups
This one is for upper-body strength. Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder’s width apart. Lower your chest to the edge of the desk, and push back up. Remember to exhale on the way up. Do 20 times.
Feeling refreshed, re-energized and stronger? Me too! Try printing these simple desk exercises out and keeping them posted where you can see them – this will help you remember to take that much needed (and earned!) break. If you are one who will still forget, try setting an alarm for every hour or two to remind you.
Do you know of any other easy exercises to do at your desk? Let me know in the comments – we can all benefit and learn from each other!
Do you have a question or topic you want to see covered on YCN? Let me know and I will see what I can dig up!
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