Elementary Workout Schedules for Office- and Home Workers COMPILED BY DEAN AMORY
SITTING IS KILLING YOU! I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone. The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time. The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them. It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses. REMEMBER: AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
SITTING IS KILLING YOU!
I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone.
The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time.
The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them.
It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses.
REMEMBER:
AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
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24<br />
10 Simple Exercises <strong>for</strong> the <strong>Office</strong><br />
While a hard work ethic is a good thing, there’s no reason being cooped up in<br />
an office all day has to prevent you from taking proper care of your body. Here<br />
are ten great exercises you can do in the office – no sweat, no equipment – but<br />
maybe a few weird looks from your colleagues<br />
Lunges: Need to walk a memo over to someone’s office? Don’t walk there –<br />
lunge there! Make sure to take the longest step you can so your knee doesn’t<br />
come over your toes.<br />
Wall Sits: You love to sit down, clearly. Why else would you be sitting 10<br />
hours a day? Move that chair out from underneath <strong>and</strong> make sitting down a<br />
challenge! Go <strong>for</strong> a minute first <strong>and</strong> then try to better that!<br />
Chair Squats: A great way to get in a few chair squats is instead of just sitting<br />
down in your chair, sit down, st<strong>and</strong> up, THEN sit down. Boom. Next time,<br />
st<strong>and</strong> up, sit down, st<strong>and</strong> up, sit down. Getting it?<br />
Chair Dips: Move your butt off of the chair <strong>and</strong> slide your legs <strong>for</strong>ward, while<br />
keeping your h<strong>and</strong>s on the chair behind you. Bend your elbows 90 degrees <strong>and</strong><br />
lower your body <strong>and</strong> then lift yourself up. Feel those triceps burning? You will<br />
when you do as many as you can in 30 seconds! Avoid chairs with wheels.<br />
Arm Circles: St<strong>and</strong> up <strong>and</strong> stick your arms straight out to <strong>for</strong>m a big ‘t.’<br />
Rotate your arms <strong>for</strong>ward in small, concentric circles `50x <strong>and</strong> then backwards<br />
50x. This will really get to those shoulder muscles!<br />
Walk & Talk: Take phone calls st<strong>and</strong>ing up or if you have a blue tooth<br />
headset, pace back <strong>and</strong> <strong>for</strong>th. Short meeting? Instead of booking the conference<br />
room, go <strong>for</strong> a walk instead, even if its just a lap or two around the office.<br />
Take the Stairs: Resist the urge of the glowing button <strong>and</strong> take the stairs.<br />
Nothing’s on fire but if you walk up enough, your leg muscles certainly will<br />
be!<br />
Heel/Toe Rolls: St<strong>and</strong> in front of a desk or other piece of furniture you can<br />
hold on to <strong>for</strong> balance. Starting on the balls of your feet, gently rock back onto<br />
your heels, engaging your core <strong>and</strong> sense proprioception <strong>for</strong> balance. Then<br />
shift your weight onto your toes, st<strong>and</strong>ing up as tall as possible.<br />
Push-Ups: Drop down <strong>and</strong> give me 20! Or as many as you can. While you’re<br />
down there, enjoy a few moments in Child’s Pose <strong>and</strong>/or Downward Dog.<br />
Ergonomic Exercises: Dont become a chair. Sitting <strong>for</strong> hours can lead to a<br />
host of postural issues that can impact your health <strong>and</strong> wellbeing in many<br />
ways. Your spine may already have an uncanny resemblance to your leather<br />
executive. Furthermore, repetitive motion injuries can develop from using the<br />
mouse <strong>and</strong> keyboard <strong>and</strong> eye sight can be diminished from staring at the back<br />
lit computer screen. Take frequent mobility breaks to move your extremities<br />
<strong>and</strong> every few minutes take your eyes away from the computer to focus on an<br />
object 20 feet away <strong>for</strong> a minute. Here are a few good mobility exercises.
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