Monthly Archives: October 2015

Life in the Fast Lane – Fit Tips for the Office

Our workdays are no longer 9 to 5. Today’s technology ensures we are connected wherever we go. Although our work hours continue to stretch, for most of us, it’s the only thing that gets any stretching done.

According to a recent study, most people sit for more than nine hours a day. Due to this, lifestyle ailments and a sense of general discontent with our lives are on the rise. Nervous breakdowns, Carpal Tunnel Syndrome and Cervical Spondylitis are just a few of the medical issues that plague more and more corporate employees today. The old adage, “All work and no play, makes Jack a dull boy,” couldn’t be more applicable to today’s working culture.

With the amount of time we spend in the office and on the road, it becomes difficult to work exercise into our already jam-packed schedules. However, for our physical and mental well-being, we must find creative ways to incorporate this into our day.

We can make creative use of our sitting time, especially the time we spend in front of our desks. Although exercising while we’re sitting won’t provide us with the same health benefits as a good workout at the gym, according to health experts, it can help strengthen and tone muscles, and give us the well-deserved and much-needed break from work.

Here are a few suggestions:

Stretching – Spending long periods of time slouching over our computers/laptops does more damage than we think. We strain our eyes and our neck is bent at an unnatural position causing bad posture, which can lead to serious problems in some cases. These extended periods of time on our computers/laptops can also lead to Carpal Tunnel Syndrome, an extremely painful condition of the wrist.

Something as simple as standing up and stretching can ward off these afflictions. After every hour of continuous sitting, take a break and stand up from your seat. Intertwine your fingers and stretch with your hands towards the ceiling. Reach higher and higher until you are standing on your toes.

Come back to normal position and slowly rotate your neck, forward, backward and side-to-side, and then roll your shoulders forward and backward, stretching the shoulder muscles. Now work the wrists by slowly rotating them in a clockwise and counterclockwise direction. While doing this, close your eyes and give them their due rest.

Getting the most out of your chair –

Leg straightener – While sitting forward in your chair, away from the backrest, lift one leg at a time about 3 inches off the ground. Tighten your leg muscles for about 10 seconds. Release them and repeat. From this position, you can also rotate your feet in a clockwise and counterclockwise direction.

Pelvic Tilt – With your hands on your desk, sit in the middle of your chair with your feet flat on the floor. Arch your lower back so your butt feels like its sticking out. Make your abs do the work not your legs. Then, slowly pull your hips underneath your stomach, bringing your butt back underneath you, like you’re doing a crunch. Hold each of these positions for about four seconds. Repeat 10 to 20 times.

Arm Circles – Sit straight up in your chair, feet flat on the floor, and lift your arms out to your sides, parallel to the floor. Extend your fingers and make 20 small, tight circles in each direction. Then, make 20 large, open circles in each direction.

Do these exercises a few times a day.

Walk – It’s as easy as getting up out of your chair and moving. If you work in a multi-story building, walk up and down the stairs a few times during your workday. If your office is located above the ground floor, routinely take the stairs instead of the elevator when you come to work. If you need to discuss something with a colleague, walk over to him or her and chat in person instead of picking up the phone.

When you’re on the phone, stand in place and march or if you are on your cell, walk around the office while you chat.

Graze – Keep a ready stock of healthy munchies in your desk for in-between-meal snacks. A handful of nuts, baked snacks or fruits are great nutritious options. These snacks will keep your energy levels high as well as ward off the temptation to overeat at mealtime.

Also make sure to drink plenty of water (eight to ten 8-once glasses a day). Not only is water good for you, but by doing this, you will also up your daily step count due to increasing bathroom breaks.

The best cure for the body is a quiet mind. ~ Napoleon Bonaparte

Even though we try to fit more and more into our workday, including exercise, it’s vital we get 8-9 hours of sleep each night. A tired mind is an unproductive mind. We need to rest our bodies as well as our minds so we can think fresh the next day. Meditation and yoga are great options – they calm the mind and increase focus and concentration. Some people reach this same state of mind through an intensive workout. The goal in the end is to give your body and mind a pause for a while.

There are endless possibilities and no excuses. With a little creativity and dedication to our health, we can make it possible to incorporate fitness into our busy days with office exercise.