Research over the last few years has suggested that extended periods in a sedentary position can slow down your metabolism.
Unfortunately for many of us, sitting seems to be our default position. We sit on the way into work and most of us sit all day at work, then after work we like nothing more than to relax at home where once again we sit having a binge watch on our favourite Netflix series. This can have a negative impact on your blood pressure, blood sugar levels and cardiovascular health.
Alas…. fear not!!! we have got you covered in more ways than just your Insurance and Finance policies.
Below is a short list of 10 sneaky exercises for a healthier and happier workday.
1Take the stairs:
Avoid the elevator small talk and elevate the heart rate instead.
2Become a cubicle wanderer:
Why not take a stroll to another department in your workplace instead of ringing extensions and sending lazy emails two doors down.
3Tone your legs at your desk:
Do you like to stand up at your desk while talking to a client on the phone? (There’s always one)…. Anyway, why not stand around and add a squat. Stand with your feet together, bend the knees slightly as if sitting in a chair (but more importantly, you are not) and raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 5-10 reps.
4Shrug those shoulders:
Best not to use this technique at board meetings (Unless you really want to shrug, then shrug away to your heart’s content). Raise both shoulders up towards your ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling like a pro already? Try advanced shoulder shrugging while standing and holding a water bottle in each hand (with water in the bottle of course).
5Get your biceps moving while boiling the kettle:
The next time you wait for the kettle to boil at work, why not find the nearest wall and do some wall push-ups and tone your arms. Perhaps some of your colleagues will join in and you can make it a daily routine (some may watch in astonishment but that is a chance you must take).
6The swivel chair maneuver:
Have you a swivel chair? Are you putting it to good use??…. Why not use its magical twirl to your advantage to tone your abs. Simply sit upright and esure your feet are hovering over the floor, hold the edge of your desk with your fingers and thumb and use your core to swivel the chair from side to side. Swish back and forth for 15-20 rounds.
7The seated leg raise:
This is one of the sneakier exercises. Sitting down, minding your own business and all you have to do is straighten one or both of your legs, hold in place for 5-10 seconds. Next you must lower the leg(s) to the ground without letting your feet touch the floor. Repeat (alternating legs if raising them separately) for 15-20 reps. Want to step it up a notch? Leave a purse or something that contains a manageable amount of weight over your ankle, add a crunch for your tummy if you wish to go all out on the job.
8Put some pep in your step:
Slogging away for hours nonstop on your computer?.. why not take a break for a stationary jog (everyone loves an auld stationary run). Pop up from your seat and Jog on the spot or venture down to the stationary room. Continue for one minute and see how you get on. Repeat several times throughout the day (not one person will think you are crazy at all).
9There's no show like a toe show:
So you have over 100 pages to print (exciting times). All is not lost when you can start sculpting those calves of yours. Stand with your feet shoulder-width apart, press up on those little tippy toes, pause at the top for a few seconds and then lower yourself back down. Repeat for four sets (or however long the print job lasts) 12-15 reps should do it. Raise a leg and alternate at times (only if you are feeling the burn of course, we don’t want you to over exert yourself).
10Dance to the beat of your desk:
There’s no shame in a bit of desk dancing. Release stress and spark some energy with some sky fist pumps (make sure you don’t accidentally fist pump the boss though)! Shake around in that swivel seat and sway from side to side (Friday is a great day for a bit of a chair dance we think).
Okay, it is probably obvious to say that we are no personal trainers but if you fancy a deskercise, feel free to try our tips. We make no guarantee that they will do absolutely anything for you, but at least you might have some craic along the way. Enjoy!! (Images via Giphy)