Exercising At Your Desk - Human Resources

Exercise at Your DeskThe workout for your workplaceShannon Ashcroft MEd CHES CPT

Sit Now, Sit Later, Then Sit SomeMore!The averageAmerican will sitanywhere from 7.7to 15 hours a daywithout moving

Don’t be a victim of the“Desk Sentence” The impact of that much inactivityon human health is catastrophic,significantly increasing our riskof heart disease and diabetes. Mayo Clinic has been quoted,“Sitting too long is now becomingequivalent to smoking a pack ofcigarettes a day”. Women who sit seven hours a dayor more are 47% more likely todevelop major depressivedisorder.

The Sitting Disease(s) Heart Disease Diabetes Back Pain Depression High Cholesterol Overweight/obesity

Americans Struggle toStand UpA study published by the National Institutes of Health foundthat the typical American now requires three distinctattempts to raise themselves from a seated position

Let’s try it!

Use it or Lose it! Biology is a use-it-orlose-it business Everything in thehuman body works onfeedback. Nothing works (orheals) withoutstimulus.

The Bad News: The gymmay not be enough Research suggeststhat 30 minutes in thegym may not beenough to counteractthe detrimental effectsof sitting

The Good News: Exercisehelps. Frequent exercisereduces your HR from46% risk rise to only16% rise So you reduce yourrisk by a large amountby frequent exercise,perhaps just 30minutes a day

The Great News: Just a littlemovement goes a long way! Individuals who moved justa little bit—who got up fromtheir desks on a frequentbasis to get a cup of coffeeor take a flight of stairs—significantly improved theirhealth (British Journal ofSports Medicine) Only 5 minutes per hour ofactivity can reverse thedamaging effects of sitting.

Desk Jockey Alternatives

Take 5 Every Hour Answer an email in person Refill your water Make coffee or tea Take a quick walk Grab something off the printer Do some light stretches Stand while you talk on thephone Have a walking meeting “7 Minute Workout” App

Make Movement a Part ofYour workday Commit to dedicated breaks Just standing or walking —or even fidgetingor contracting your muscles or performinglight stretches can make a difference. Set reminders on your smart phone or otherdevice to go off every hour Stand or pace when you’re talking on thephone Develop a buddy system. Walk at lunch orhave walking meetings. Get a pedometer. Take the stairs.

Take a Quick Workout Break Torso twists 10x Shoulder circles 10x Stand up out of yourchair 10x Wall or desk pushups 10x

What about when I can’tleave my desk?

Benefits of Stretching Reduce injury Increase alertness Reduce stress and tension Increase flexibility Improves spinal health Reduce anxiety Improves athletic performance Relax

Tips for Stretching Consult your physician before starting any newexercise program, especially if you’ve beeninactive or are recovering from surgery Achieve the most benefits by stretchingregularly, at least two to three times a week When stretching, move just to the point oftension, stop, and hold that position for 30seconds or more. Don’t bounce! Stretching shouldn’t be painful—it should makeyou feel relaxed and refreshed Keep good form for the best possible effectand to avoid potential injuries Relax and continue breathing while you stretch

Neck, Shoulders and Chest:Five-minute Program

Neck Exercise:Head Tilt1. Sit all the way back in your chair2. With your head aligned with yourbody, slowly push your ear towardyour right shoulder—hold for fiveseconds3. Tilt your head left in the samemanner and hold4. Repeat three times on each side

Neck Exercise:Chin Tuck1. Slowly tilt your head forward tostretch the muscles in the back ofyour neck—hold for 10 seconds2. Repeat three times

Shoulder Exercise:Shoulder Pull1. Place your arm across your chestwith your opposite hand on yourelbow2. Gently pull your elbow toward youropposite shoulder—hold for 10seconds3. Repeat on the opposite side4. Repeat two times

Shoulder Exercise:Back Scratch1. Reach your left hand betweenyour shoulder blades until youfeel a stretch in the back of yourupper arm—hold for 10 seconds2. Change arms and repeat twotimes

Shoulder Exercise:Overhead Stretch/Front Stretch1. Interlace your fingers with yourStep #1palms turned upwards above yourhead while straightening yourarms—hold for 10 seconds2. Lower your arms to the front,parallel with the floor, your fingerslaced with your palms facing awayfrom you—stretch at shoulderlevel for 10 seconds3. RepeatStep #2

Shoulder Exercise:Shoulder Rolls1. Slowly roll your shouldersbackward in big circles five times2. Repeat with rolls to the front fivetimes

Chest Exercise:Hands Behind Head1. With your fingers interlacedbehind your head, your elbowsstraight out to the sides and yourupper body aligned, pull yourshoulder blades toward eachother—hold for 10 seconds2. Repeat three times

Chest Exercise:Chest Stretch1. Stand by your chair2. Clasp your hands behind your backwith your elbows turned inward3. Raise your arms toward theceiling—hold for 10 seconds4. Repeat three times

Back, Hands and Legs:Five-minute Program

Back Exercise –Torso Twist1. Cross your right leg over your left(if comfortable) and rest your leftforearm on the outside of yourright thigh2. Apply slow steady pressure withyour left forearm against your thigh,twisting your upper body right3. While holding the stretch, look overyour right shoulder—hold for 15seconds4. Repeat on the opposite side

Back Exercise –Back Stretch1. Sit all the way back in your chair2. Lean forward from the waist, placingyour chest on top of your thighs3. Rest your hands in front of your feetand put your head between yourknees—hold for 30 seconds4. Place your hands on your thighs andpush your upper body to a seated,upright position5. Repeat several times

Hand Exercise –Hand Press1. Place your hands together withwrists bent2. Gently push down toward thefloor—hold for 10 seconds.3. Relax and repeat

Hand Exercise –Wrist Stretch1. Hold an arm out in front of you2. With the other hand, grab yourknuckles and pull your wristdown—hold for five seconds3. Change hands and repeatthree times

Leg Exercise –Quad Stretch1. Using your chair* or desk forsupport, hold the top of your leftfoot with your hand and gently pullyour heel toward your buttocks2. Your left knee should remainaligned with your right knee tocreate a stretch for the front ofyour thigh. Hold for 15 seconds3. Reverse legs and repeat*If your chair has rollers, make sure it is anchoredagainst the desk.

Leg Exercise –Calf Stretch1. Using a stable chair or desk forsupport, stand with your bodyweight over your left leg2. Extend your right leg in front of yourleft with your foot flexed (heelextended, toe up)3. Lean forward slightly from the waistuntil a slight tension is felt in theback of your upper right leg—holdfor 15 seconds4. Repeat with the other leg

Leg Exercise –Ankle Rolls1. Using a stable chair or desk forsupport, lift your right foot from thefloor and rotate it eight times to theright and then the left.2. Repeat for your left foot

Leg Exercise –Side Bends1. Place your arms at your sides2. Bend to the left side while slidingyour left hand down your leg(try not to lean forward or back);hold for 15 seconds3. Repeat on the right side

The workout for your workplace Shannon Ashcroft MEd CHES CPT . Sit Now, Sit Later, Then Sit Some More! The average . Keep good form for the best possible effect and to avoid potent