June 25, 2015 | 3 minutes

Exercises to do at Work

By Nathan Strum

Sitting in an office all day long might seem like the dream to many, but typically sitting in a desk chair for eight consecutivegetty_rf_photo_of_office_workers_stretching hours can feel excessive. On top of those eight hours factor in your commute to work and the time you spend sitting at a dinner table or in front of the television. The point is, we spend an astonishing amount of time sitting down which has major risks attached. Avoid poor posture, boredom, leg cramps, tense muscles and even obesity by doing simple exercises in your office. Exercise? But I barely have time to respond to my emails and leave the office at a decent time. I know. It sounds challenging, but it’s important to find a system that works for you.

Jacquelyn Smith with Forbes weighs in, “According to a survey by the National Center for Chronic Disease Prevention and Health Promotion, nearly 50% of adults in the U.S. admit that they don’t engage in the suggested 30 minutes, five days a week of moderate physical activity or the suggested 20 minutes, three times a week of vigorous activity. In short, about half of Americans don’t get the physical exercise they need. But there are exercises you can do right at your desk to help you improve your body’s flexibility and strength with nothing but a few minutes and your desk chair. Just remember to check with a doctor before starting any exercise regimen.”

The stairs are your best friend

Probably the easiest way to get in your daily exercise at work is taking the stairs instead of the elevator. You will hardly even feel like you’re exercising, and that’s the point. It doesn’t have to be anything intense. If you are really challenging yourself, maybe try taking to steps at a time. Getting used to taking the stairs will definitely make you feel better.

Do a couple of knee lifts

The Washington Post suggests to do knee lifts because they are easy to do in your office. Shut the door, close the blinds if it makes you feel more comfortable, and exercise. Your legs will thank you later!


Jason Queiros, a chiropractor at Stamford Sports & Spine, told Forbes the following, “Stretching is important and easy and can help diminish back pain. Try the neck stretch: Touch your ear to your shoulder and hold it there. For a chest opener, stretch your arms back as if you were trying to grab a pencil between your shoulder blades. Stand in a doorway, hold the door frame on each side and walk forward until you feel a stretch in your chest. Last, try supported back extensions. Hold your hips and gently extend your back by bending backward.”

Jacquelyn Smith also has a suggestion for carpal tunnel. She says, “Folks who rarely disengage from the keyboard often develop carpal tunnel syndrome. But this affliction shouldn’t catch up to you if you repeat this simple 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. Hold for 15 seconds. Repeat as needed through the day.”

Keep these three tips in mind next time you are in pain in the office.


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