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How to Exercise From Behind Your Desk


exercise at work

We all know that too much sitting leads to obesity and heart disease. Though many of us do not have a choice but to sit for much of our day. The nature of many jobs requires a person to be behind a desk. The question then becomes how does that person solve their sitting problem.

Many people hit the gym before work or on their lunch break. While this is great - the sitting time is still doing damage to your body. The more we move our bodies the lower our stress level becomes and the more we increase our overall health. So we have compiled a list of ten ways to burn calories and get that heart pumping from behind that desk.

  1. Magic Carpet Ride - (only do this if your chair armrests are sturdy) sit cross-legged or with your feet straight out in your chair and grab each armrest firmly in the center. slowly press down firmly with your hands and push yourself up from the chair, hold, then bring yourself back to the chair. repeat x30.
  2. Reverse Crunch - sit at the front edge of your seat and place your hands on the armrest. Put your knees together and slowly pull them towards your chest or as close as you can get. Hold and then place them back down slowly. Keep your back straight and do not rock your body. Repeat x30.
  3. Seat Squat - Push your chair back and stand in front of it facing your desk. Hold your arms out in front of you and slowly bend your knees and lower down just before you are about to sit raise back up and do not relax in to the seat. Keep your weight on your heels and repeat x30.
  4. Football Foot Drill - Just like football players practice quickly moving their feet in place, simulating a run - you can do the same thing while sitting down. Repeat for 30 seconds.
  5. Hip Flexions - While sitting in your chair - lift a foot off the ground with your knee bent at 90degrees. Hold the position as long as you can. Switch to the other foot and repeat. You can alternate this with holding one leg straight out for as long as you can.
  6. Fast Walk - When you are walking around the office - walk as fast as you can without running - it will get your heart beating faster without making you look frantic. You can also shadow box when you are walking around by punching the air.
  7. Water Bottle Workouts - Use a water bottle as a dumbbell and rotate between bicep curls, front arm raises, and overhead presses.
  8. Wall Sits - if you have spare space in your office or perhaps you are waiting to enter a room or to use the copy machine. Stand with your back against the wall and lower yourself down until your thighs are parallel to the floor. Hold it for as long as you can.
  9. Stand - Stand at your desk as often as you can. You will burn more calories per hour if you are standing than sitting. For example, a person weighing 155lbs will burn as much as 50 more calories per hour just by standing.
  10. Carpal Tunnel Reliever - Typing at a computer all day long often results in carpal tunnel. Facing your hands toward each other, grab the fingers of one hand. Pull backward until your arm is at a 90 degree angle and keep pulling. While your elbow is firmly in place on the desk your fingers should be stretched toward your shoulder. Repeat throughout the day.


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kimfooyoung About The Author
Kim Young is Founder, CEO, and a developer at Foo - a web development company based in Wesley Chapel, Florida. She can also be found on . With over 16 years of experience as a web developer, Kim is excited to share with you tidbits that she has picked up along the way. Kim prioritizes continuing education and out of box thinking in order to bring the most valuable solution to Fooweb's clients.


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