Energize your mind and body during the work day
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Many jobs require sitting at a desk eight to 10 hours a day, and it can be easy to lose track of time. Sitting all day makes getting the Centers for Disease Control and Prevention (CDC) recommended 150 minutes of exercise per week challenging.
Some good news — there are different options for getting that exercise in by using mini workouts that you can do at a desk. Research shows that these mini workouts spread throughout the day are as effective as longer workouts. Desk exercises can encompass both cardio and strength training. MSU Extension recommends consulting with your health care provider regarding the types and amounts of activity that is appropriate for you. With any of these desk exercises recommended by Michigan State University Extension, you may find sitting at your desk all day just got a little better.
Cardio workouts
Cardio can be a bit more challenging to fit in at your desk but there are some machines that are designed to work with your desk such as folding treadmills that fit under the desk as well as portable and folding elliptical or under-desk bikes. If none of these appeal to you, then consider getting a 30-minute walk in at lunchtime.
Strength training
Strength training is much easier to fit in at work as it just involves contracting and relaxing muscles. This may not even be noticed by your co-workers. These exercises should be done one at a time; hold each squeeze for three to five seconds and repeat, working up to sets of 10.
- Back stretch: Once an hour, stand up, put your hands on the small of your back and slowly and gently arch your back as far as you can for one second. Repeat this move six to eight times.
- Hip flexes: Sitting in a chair, lift your right foot a few inches off of the floor. Keep your knee bent and hold that position as long as you remain comfortable. Switch to your left leg.
- Leg extensions: Sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax. Switch to your left leg.
- Arm pump: Pump both of your arms over your head for 30 seconds.
- Wrist stretch: Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
- Hand stretches: Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
Brain training
Now that you’ve worked on your body, let’s give your brain a boost with a few mindful practices. Research has shown that we can help to manage our stress by using mindfulness and meditation to increase mental health and cognitive functioning. Build a mindfulness practice.
- Deep breathing: Breathe in deeply, holding that pose and count to five; slowly and comfortably, release your breath. Repeat these nine more times.
- Body scan: A ten-minute body scan will help you get in touch with your body, finding and focusing on where you may be feeling tense and then releasing that tension. The link here is a guided body scan enabling you to close your eyes and really focus on you and not your to-do list. MSU Extension offers these other mindfulness body awareness techniques for at your desk.
- Lunch breaks: Plan time away from your desk, eat alone or connect with others, taking the opportunity to mindfully eat to truly taste and enjoy your food.
These moves, stretches, breathing, and mindful practices will certainly help you throughout your day. The end result of these practices may change how we arrive at home each afternoon, less stressed with energy to focus on enjoying our evening.
