Most of us know how important exercise is for cardiovascular health, but it’s also a mood regulator, releasing endorphins in the brain that improve feelings of well-being. The majority of us spend a good part of our time at work every week, and between the demands of commuting, family, and the many tasks we have to check off our lists every day, getting enough exercise outside of work can be a real challenge.
While we may not be able to get a full cardio workout on the job, some simple exercises can be done right in the office that provide a boost of energy and help increase productivity, too. Employers can encourage their employees to stretch and do strengthening exercises in the office as part of a comprehensive employee wellness program . Here are some ideas:
· Stretch It Out - - A simple stretching routine is a great way to start the day and can be done as a group or alone right in your office, cubicle, or workstation.
o Start with the neck, slowly tilting the head from shoulder to shoulder and holding for ten seconds.
o Next, roll both shoulders forward in a circular motion, and then backward in a circular motion. Repeat ten times.
o Next, stretch the ankles and calves by holding one foot off the floor with your leg held straight out. Point toes up and then out to flex the ankle. Repeat ten times on each leg.
· Under Desk Exercises - - Here are some exercises that can be done from a seated position.
o Starting with feet flat on the floor, sit tall at your desk, hold abdominal muscles tight, and extend one leg straight out. Hold for ten seconds and slowly lower leg. Repeat 10-15 times on each leg.
o In a seated position, cross legs. Raise both legs off the floor in a crossed position. Press the top leg down and resist with the bottom leg. Repeat until muscles are tired.
· Water Bottle Weights - - Forget the dumbbells -- all you need is a couple of small water bottles to get a great arm workout.
o Overhead presses: With a water bottle, raise bottle straight up into the air overhead. Bend your arm at the elbow, and then extend arm up. Do 25 repetitions and repeat on other arm.
o Holding a water bottle in each hand, do 25 bicep curls; or, if you have only one bottle, do curls with one arm, and then repeat with other arm.
o Holding a water bottle in one hand, lift arm straight out to the side, and then bring back down toward hip. Repeat 20-25 times with each arm.
With a bit of imagination, you can get a great muscle toning workout right at your workstation.