Exercise in the Office

"But I work all day!
Then read the following.

Exercise in the Office

Do you work at a computer all day? You're in big trouble, my friend. You're not a couch potato, you're a desk SPUD - "Stressed Personnel Under Duress".

You work eight hours a day. That is one-third of the day sitting.

Sitting for long periods:

  • This lack of activity damages your spinal column causing a dull ache in your lower back. It's a pain in the neck, too, if you slouch.
  • Poor posture in a stationary position weakens the abdominal muscles, and then your tummy protrudes. It also induces blood clots and phlebitis because the veins become inflamed. A clot can travel within your body and kill you.
  • Crossed legs can produce varicose veins.
  • Sitting can upset the metabolism of carbohydrates and fats which can lead to obesity.

All of this can lead to heart disease, circulatory problems, hyper-tension, diabetes, gallbladder and kidney problems.


Your quiet little job can kill you…..

…If you don't take action - not just off duty action, but action while on the job. Your desk job is dangerous, so take action and kill the stress instead.

Here are some ideas:

  1. Turn away from your desk. Raise your left knee and meet it with your head. Repeat with right knee. This will firm your stomach muscles.
  2. Sit up straight, hands on knees. Take a deep breath. Exhale. Pull stomach in, then relax and breathe easy. Repeat.
  3. Tense and relax each muscle group. - isometrics.
  4. Use a footstool if legs dangle. This prevents pressure on veins of thighs.
  5. Rise up every two hours and move around. Exercise with leg stretches using your chair for balance.
  6. Get an office buddy to join you in a walk at lunch time.
  7. Sit up straight and look to your left rotating your spine. Repeat to the right.
  8. Gently and slowly tilt head towards one shoulder then the other then forward towards chest. Rotate shoulders. This relaxes the neck and shoulders.

Now you are taking steps to reduce stress in your life. Your bones will thank you, too. There are so many books written on exercise but now you have the bare bones of information.

Exercise Resources

Improve the health and fitness of your whole body in only minutes a day.

Exercise Stress Free
Beginning an Exercise Program
No Time to Exercise
Exercise in the Office
Exercise References