Work out @ work

Even if you love your job, it could be killing you. Sitting at a desk all day isn’t the best route to good health. In fact, poor posture, a stiff neck, sore joints and bad circulation are just some of the hazards of the computer age. Our bodies are designed for a more active lifestyle, so spending hours sitting hunched over a keyboard is bound to result in aches and pains. But if quitting your job and becoming a bicycle messenger isn’t realistic, there are ways to sneak “mini-workouts” into your day – even when you are sitting at the computer. You’ll find that even a five minute exercise break will make you feel better, increase your energy level and help you focus on your work.

Although you can’t transform your body from flabby to fabulous with a click of the mouse, by squeezing in small spurts of exercise throughout the day you might find that you can prevent some common injuries associated with desk jobs and fortify yourself to take on the physical and mental challenges of corporate life.

Stretch - Raise your arms over your head and reach for the ceiling, then drop your head to the floor and feel the pull along your spine. Put your right leg up on the desktop and, keeping leg straight, reach for your toes. Repeat on the left side. It’s easy to stretch right at your desk but more fun to get up and touch your toes ten times. A minute or two stretching will help relieve stress and leave you feeling refreshed and ready to get back to work.


Lift and Squeeze - Work out your lower body with these simple moves:
Leg lifts: Keep one foot flat on the floor and extend the other leg straight out. Point toes, tense leg muscles and hold for ten seconds. Then repeat with the other leg.
Butt busters: Clench buttock muscles and hold for thirty seconds. Release and repeat.
Tummy tighteners: Sit straight with feet on floor. Lift feet two inches, grasp both sides of your chair and lean forward slightly and clench stomach muscles. Hold and repeat.

Practice Yoga - Simple breathing exercises can improve your focus and easy yoga positions can alleviate sore, stiff muscles. Try this basic move: Raise your arms above your head and lock your fingers together. Then lean to the right (feel the stretch along your ribs?) and then lean to the left. Check websites and books for more easy yoga you can do in a chair.

Pump Iron - Stash two pound hand weights or a resistence band in your desk Do a few repetitions before a meeting or after lunch.

Burn Calories - Take the stairs instead of the elevator, park your car at the far end of the employee parking lot and grab a coworker for a quick walk at lunch. Keep a jump rope in your desk for a super quick workout anytime.

Rest your eyes - Cup your hands over your eyes and picture yourself on the beach or by a clear mountain stream. After five minutes you can return to reality refreshed.
 

A Healthy Atmosphere

Although incorporating as much movement as possible into your workday will help you feel your best, a good work environment can also contribute to your physical and mental well-being.
 

• Keep your desk neat. A messy desktop creates feelings of chaos, stress and confusion.
• Keep a plant or vase of fresh flowers in your office to connect you to nature and provide a note of beauty.
• Make sure that the lighting in your office is adequate and pleasant. Bring a lamp from home to add ambience.
• Check that your computer keyboard and monitor are at comfortable heights and that there’s no glare or stress on your wrist. Be sure that your chair provides proper support for your back.
• You spend a lot of time on the job. It’s demanding and it’s stressful. That’s why it’s important that you take care of yourself and stay fit, even while you’re sitting at your desk.