Are you someone who sits at a desk most of the day? I used to be and according to a study done by BMC Public Health, sitting for extended periods of time may be linked decreased quality of life. 2013:13 [1071]
If you think about it, it makes sense. People who sit for hours on end at a desk, in a cubicle not getting out and enjoying air or moving around are not getting Vitamin D, lacking social interacting and physical movement, decreasing their blood flow, and upping their risk for developing certain diseases. Just like we recommend most healthy adults should be exercising 5 days a week for 30 minutes or more to avoid health problems, this coincides. CNN speaks of interesting studies done by the American Cancer Society and others that followed individuals who worked desk jobs, and the outcomes of their health here .. One excerpt from the article states:
“What’s particularly interesting about recent research is the revelation that sitting for extended periods of time does significant damage to human health that cannot be undone by exercising. Sitting for several hours each day is bad for you, like smoking is bad for you, regardless of whether you do healthful activities, too.”
It makes sense if you think about it though, not only for health reasons but quality of life. I do not know about you but I if I am indoors working on anything for an extended period of time, or after I am sick for a few days, OR after bouts like Atlanta’s Snowpocolypse earlier this year I felt more blah than if I am out and about all day … (aka going stir crazy).
Now I am not saying people with desk jobs are doomed, far from that as there are plenty that DO have them that are A OK. The difference is these people get up and MOVE. Every few hours you gotta get up and move around, or your body is going to hate you mentally and physically in the long run. That is why I am including these good ideas from IDEA Fitness Journal’s April 2014 edition on exercises you can do AT your desk! Another suggestion I have is to drink a lot of water, which you need to be doing anyways, BUT it will cause you to have to get up every hour or so to pee :). Yes I went there, but it will get you moving and keep you hydrated! #winwin ha
Desk workout:
Task chair spinal stretch : turn to one side reaching across your body while sitting straight in your chair, contract your core and hold for 10 seconds then switch to the other side, repeat 3x.
Briefcase chair squat: Holding your briefcase or other semi heavy object stand then lower yourself so you barely touch your chair with your glutes. Return to standing. Repeat 20x.
Desk pushup with glute kickback: Place hands on edge of desk and position body in plank like position, do a push up then when extending body back up to plank kick one leg back contracting your glute as you do. Then repeat but switch leg. Do this for 10 on each side or 20 total.
Paperweight wood chop: Holding a paperweight stand up gripping it with both hands and extending them above one shoulder, lower yourself into a squat while letting hands holding the weight cross your body and reach for your opposite foot. Stand back up while extending arms to starting position. Repeat for 10 each side.
Seated flutter kicks: while sitting in chair extend legs out in front of you keep body straight holding onto hand rails. Alternate legs keeping them off the ground for 20 reps total.
I hope this helps those of you out there get up and move! Everyone should make their health a #1 priority. It is proven that healthier people are more productive, have better lives and are happier which all relay over to the work place. So add some of the above exercises into your workday, do them with a co worker and lets get moving and HEALTHY! 🙂
CANDICE C FITNESS 