by Scott Schramm
Approximately 40% of all employed people in the United States aged 19-64 work as professionals or managers, according to The Henry J. Kaiser Family Foundation. Much of this work is performed while seated at a computer for several hours a day, five days a week. This can create difficulty in focusing on an individual’s well-being. It is crucial to supplement your work life with exercise to ensure a healthy mind, body, and attitude. This post showcases three simple exercises that can be performed at the office to help improve your overall well-being. For additional exercises or to establish a personal exercise plan, please visit my website, SchrammerTimeFitness.com.
This is an extremely simple exercise that benefits desk workers by strengthening calves, quads, hamstrings, and glutes. These are the biggest muscles in your body and require maximum calorie burn for muscle repair. Follow these preliminary goals for the best results:
- Four reps up and down 8-12 stairs
- One minute break
- Repeat twice more
With regular practice, climbing stairs will become much easier and you will be able to set higher goals. These goals allow most of your calories to be burned while at rest, making the exercise incredibly time efficient for your busy workday.
Wall sits will greatly improve a desk worker’s posture if performed regularly. The focus is to correctly place pressure in your hips and legs instead of in your back. Wall sits are so simple, they can be performed while waiting for a meeting or after returning from the water cooler. Here’s how to get started:
- Press your back and the back of your head into the wall
- Walk your feet out a bit (shoulder width is preferred)
- Point your toes slightly outward
- Slide down the wall until your upper legs are parallel with the floor
- Start with three to five 30-second sets
- Progress up to 60 and 90-second sets
The bridge is another simple exercise that every professional can perform at the office. Many desk workers experience lower back pain and this exercise will strengthen that area. Pairing this exercise with wall sits regularly will reduce the frequency and severity of lower back pain.
- Lie on the floor or a mat on your back with your head down
- Keep your hands and feet on the floor with your knees bent
- Extend your pelvis upwards and hold there for a one count
- Return to the starting position
- Begin with three sets of ten reps
- Increase sets and reps with progression
Strong legs, good posture, and a durable lower back should be of primary concern for desk workers when contemplating an exercise routine that can be performed during the work day. With these exercises in your arsenal, you are well on your way to a healthier well-being without sacrificing time or commitment to your job.