2 minute read
Letter From The President
5 Minute
It’s no secret that daily exercise is an important component to living a healthy life. However, it can be difficult to carve out 30 minutes of your day to go to the gym, attend yoga class, or even take a walk outside. Between spending long hours at work or school and making time to spend with loved ones, working out every day isn’t always a top priority. But even just a few minutes of physical activity each day can help improve your overall health and fitness, even if it’s from your desk chair! Here are several exercises that you can do right from your chair, whether you’re at home or on the go. These exercises are not only good for your heart, but also for your spine and back health.
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Seated abs crunch Position yourself towards the edge of the chair and slightly lean back. While grabbing both sides of the chair to maintain your balance, bring both knees towards your chest and then extend your legs out. Repeat for 1 minute or longer.
Back extension Sit with both feet planted flat on the floor. Place your hands on the back of your head and slowly lean forward, making sure to keep your back straight. Once you are parallel with the floor, lean back to an upright position. Repeat for 1 minute.
Single leg raises Position yourself towards the edge of the chair and firmly grab both sides. Keep one leg bent at a slight angle with your foot planted flat on the floor while you extend the other leg straight out. Slowly raise the extended leg until it is parallel with the floor, then slowly lower it. Repeat for 1 minute, then switch to the other side for 1 minute.
Arm circles Sitting upright, extend both arms out to the side until parallel with your shoulders. Slowly move both arms in a circular, clockwise motion. Repeat for 30 seconds, then switch to a counterclockwise motion for 30 seconds. Seated Abs Crunch
Arm Circles
WORKOUT
FROM YOUR CHAIR
Amy Supachinda, our Research Manager, shows us exercises that can be done from your Back desk chair. Extension
Workouts adapted from: Healthline & HuffPost
