Staying Fit at the Office - How to Turn Your Desk Into a Fitness Center

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"I don't have time to exercise!" That's why I don't like to call fitness exercise.
The "E" word may turn you off, but being sedentary should be what scares you.
A sedentary lifestyle will shorten your life, a fitness lifestyle will lengthen it - you choose.
You can be fit at any age and any size.
Fitness is not about thinness.
The number on the scale is not the important number.
There is no "normal" weight; however, your blood pressure, you sugar levels, and your cholesterol levels do.
If these numbers are normal, you are healthy, even if you're a plus-sized woman.
We perceive the "E" word as something we should start doing, but don't know how to start.
In reality, you can be fit everyday without having to lift weights, run a marathon or ever step foot in a gym.
In fact, you can start your fitness regime right now at your desk.
These routines are designed to get you moving every day.
You don't need special equipment, and you don't need special clothes.
The best way to remind yourself to do this routine is to schedule it on your Outlook calendar - like a meeting.
You now you have one with yourself.
This entire routine can take 15-20 minutes.
Schedule it during 2 ten minute breaks.
Immobility is your enemy.
Fitness is activity - any activity.
LEGS (Flats or sneakers are helpful.
) 1.
Desk Chair Ballet a.
Lower your desk chair to put your knees at a right angle.
Sitting with your arms crossed across your chest, use your feet to walk yourself forward.
Walk forward for 30 seconds (or you run out of room!).
Push yourself backwards for 30 seconds or the same distance.
Alternative choreography: if space and safety allow, circle your desk.
Advanced variation: Reach up, fully extending your arms.
Bring your arms up and down while moving forward and backward in your chair 2.
Pop Goes the Weasel a.
Find a sturdy chair without wheels (not a folding chair) or back your wheeled desk chair against a wall.
Lower your desk chair to put your knees at a right angle.
Cross your arms across your chest.
Stand up and sit down 20 times in a row.
Desk Drawer Stretchy a.
Open your bottom desk drawer.
Extend your leg and rest your heel it on the open drawer (you might want to use a small towel for comfort under you heel).
If your CPU is under your desk, you can rest your leg on that.
Keeping a flat back, stretch over the elevated leg reaching down the leg as far as you can.
Keep your back straight and bend from the hips.
Form is more important that being able to touch your toes.
Hold stretch for a 10 count.
Repeat three times.
Switch legs.
Sit in your chair, extend your leg or cross our legs if you can.
Pretend you are writing the alphabet with your foot.
Do upper case and lower case (try cursive!).
Do each foot.
Chair Pull/Push (if your desk chair has wheels) a.
Sit at your desk.
Lift your feet.
Push yourself away from your desk until your arms are fully extended b.
Gripping the edge of your desk, pull yourself back..
Push and pull 10 times.
Farewell to Flabby Arms or Goodbye Angel Wings a.
Stand with your back to the wall, close enough to be able to touch your palms to the wall behind you.
Push your palms into the wall.
Hold that contraction and count to 5.
Repeat three times.
Isometric Prayer a.
Put hands together in front of your chest in a "prayer" position b.
Push your hands together and hold that contraction for a count of 10.
Tricep Stretch a.
Point elbow towards the ceiling, allowing your upper arm to fall behind your head.
Grasp elbow with the opposite hand and gently pull elbow towards head.
Hold stretch for 10 count.
Repeat other arm.
Lower chair so knees are at a 90 degree angle.
Sit facing forward.
Twist your upper body to the right as far as you can.
Try and look behind you.
If you chair has arms, grab the arms of your chair to help you twist.
Hold for 10 seconds switch sides, do three times.
Lower your desk chair so your feet are flat on the floor.
Lean forward, resting your upper body on your thighs.
Let your hands fall naturally.
Extend your arm in front of you, holding your palm out as if signaling "Stop.
" Pull your fingers back with you opposite hand.
Count to 10, repeat three times.
Clasp your hands in front of you.
Extending your arms, raise your clasped hands until they are over your head.
Stretch straight up, count to ten, repeat three times.
(If you are plus size and cannot keep your hands in clasped position when they are over your head, grasp a towel between your hands continue to raise your extended arms above your head.
) Caution: Never leave your hand resting on your mouse for prolonged periods of time.
Moving you hand often will prevent stiffness.
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