NOVEMBER 2018
PAGE 25
Deskercising On average, we spend about 10 hours a day sitting on our keisters due to our work schedules. When we add that to the 8 hours of sleep that we should be getting laying on our backs sleeping, that is a ton of time that we are not up and moving around getting exercise. So, what is the average desk-bound worker to do? Well, have no fear, you post it prone cubical crony. While we cannot promise you that you will qualify for Boston or chisel the world’s most epic six pack, there are some easy moves that can get your body moving right at your desk! 1.
1. Deep Squats
3. Wall Sits
Deep Squats—Push your chair back from your seat a bit to keep from bumping your desk. Stand just a little and hoover a few inches about your seat. Hold for 10 seconds and sit back down. Repeat 10 times.
3. Wall Sits—Your lap can also double as a desktop! Place your back against the wall of your office. Bend your knees and slide down the wall, keeping your back up against it. Once your thighs are parallel to the floor and you’ve reached a “sit� position, hold it for 30 seconds. If you get good at this, kick it up a notch by crossing one leg over the other and holding the position for 15 seconds. Have contests in your office to see who can hold it the longest!
Now that you have some tips and tricks that you can use to get moving at your desk, you can start to boost your health and reduce your stress. The most important thing is to be aware of how much time you are spending sedentary and try to get up and get out as much as you can. Try to get away from your desk at least once an hour. Take a walk around the office, take the stairs instead of the elevator, walk to a co-worker’s office instead of sending an email or making a phone call. The point is, let’s get moving people. Now, you aren’t sitting down reading this right now are you?
2. Seated Bicycle Pedal
2. Seated Bicycle Pedal— Work out those abs while working on reports. While seated, scoot to the edge of your chair. Hold onto the arm rests and start bringing each knee up to your chest, pretending to be riding a bicycle. Focus on smooth pedaling at a steady pace. Start with three sets of one minute each. Work up to more.
4. Lunges
4. Lunges—Place one foot on your chair and one on floor. Keep the majority of your weight on your front foot you lower your hips, bending your knee. Drive through the heel of your front foot to return to your starting position. Repeat 10 times then switch legs.
5. Push Up 5. Push Up—Who knew the office was actually a good place to drop and do 20? Put a new twist on the traditional push up by standing a yard away from your desk with your feet together. Place your palms face down on the edge of your desk and lower your chest to the edge of the desk then extend back up. Repeat 20 times.
Jules Perez NASM Certified Personal Trainer www.houseofJfitness.com (951) 972-6743 Photos courtesy of Liz Straight from Sweet Shots Photography