Do you work indoors all day? Do you sit t your desk for the majority of your work day? If so, here are a few quick exercise ideas to help keep the blood flowing to all your extremities and to help keep you a bit healthier—and they only take 10 minutes.
OFFICE WALK - 2 minutes a. Walk in place for 1 minute. For more challenge, lift knees high and swing arms.
CHAIR SQUATS - 1-minute a. Find a sturdy chair without wheels. b. Stand up and sit down 5 times. Try to do it 5 times in a row. (Add 2 each week until you can do 20 in a row.)
ANKLE FLEX - 1-minute a. Sit in your chair and extend your legs. b. Pretend you are writing the alphabet with your foot. Do upper case and lower case (try cursive!). Do each foot.
CHAIR SCISSORS - 2 minutes a. Sit in your chair and extend your legs, toes pointed. b. Scissor legs, crossing left ankle over right, then right ankle over left.
CHAIR PUSH-PULL - 2 minutes a. Sit at your desk. Lift your feet. b. Push yourself away from your desk until your arms are fully extended. c. Gripping the end of your desk, pull yourself back.
BACK STRETCH #1 – 30 Seconds 1. Lower chair so knees are at a 90-degree angle. 2. Sit facing forward. 3. Twist your upper body to the right looking back over your shoulder. If you chair has arms, grab the arms of your chair to help you twist. Hold for 10 seconds switch sides.
BACK STRETCH #2 – 30 Seconds 1. Lower your desk chair so your feet are flat on the floor. 2. Lean forward, resting your upper body on your thighs. Let your hands fall naturally.
BACK STRETCH #3 – 30 Seconds 1. Clasp your hands in front of you, arms fully extended. 2. Raise your clasped hands until they are over your head. Reach up as high as you can. Count to ten, repeat three times.
HANDS STRETCH – 30 Seconds 1. Extend your arm in front of you, holding your palm out as if signaling “Stop.” Gently pull your fingers back with you opposite hand. Count to 10, repeat three times.
