Simple but effective workouts while at work? They exist! Tackle the sitting sickness with Desk-ercise.
Sitting all day costs us years of life. Despite this fact, most Dutch people sit in the office all day and relax after work. Sitting increases the risk of back problems, obesity-related diseases and shortens our lifespan. Many of us have such busy schedules that it’s hard to schedule a workout in there.
But staying physically active throughout the day is easier than you think! It is not only good for your health but also for your brain and productivity. We publish 45 tips in 9 series of 5 to stay active while at work. This is the ninth and therefore last volume:
⦿ S traightening your back
Straighten your back, pull your shoulders back, lower your shoulders and put your feet flat on the floor. This simple adjustment can help prevent back problems and avoid physical fatigue when you work long days. Therefore, check regularly that you are sitting upright!
⦿ F oot alphabet
A mentally engaging exercise to do when you are bored sitting at your desk is the foot alphabet. Take your shoe off under your desk. Then, with a straight leg, write the letters of the alphabet with your big toe. Spread your toes as you write the letters. Repeat with your other leg. This exercise improves the strength of your ankle, the flexibility of your toes and feet and stretches your Achilles tendon.
⦿
Tilt your pelvis
Sit on the middle of your chair and put your feet flat on the floor. Place your hands flat on your desk arch your low back, tighten your abdominal muscles and pull your hips toward your belly as if you were doing a crunch. Do 10 to 20 repetitions 3 to 4 times a day.
⦿ Use a fitness band
With a resistance band, you can do various exercises for your upper body, including your shoulders, chest, biceps and triceps.
⦿ F inger-Thumb exercise
A good way to stimulate your hands and your brain is to touch your fingers with your thumb. This challenges your brain by activating both your concentration and hand-eye concentration. With your thumb, tap each finger in the correct order and keep repeating. The more often and faster you do this, the more challenging it becomes.
