Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Tuesday, January 20, 2015

healthy living ~ sit at a desk all day?...deskercise-

When I worked in the ER, I got a ton of exercise running around, lifting and moving people, wheelchairs, equipment; it was a physical job to say the least. But since I moved to the hospital unit and to a desk... well, the most exercise I get is at home for about an hour in the mornings. But the days I work, is mostly spent sitting.  I have decided it is time to incorporate exercise into my work routine and at my desk.

okay - okay, maybe this is a little extreme.. however.... here are a few ideas I found. 

Is your average day spent in a seat? Driving, working, and evenings on the couch can mean too much sedentary time. Research shows that sitting all day increases your risk for obesity and puts you at risk for back pain, poor posture, leg cramps, and tense muscles. Keep your body moving — even while at a desk — with these exercises:

The Shoulder Squeeze. Roll your shoulders back a few times, and leave them in a down and relaxed position. Then, raise arms out to side at shoulder height, with elbows bent and hands forward. Bring both elbows back to squeeze the shoulder blades, then extend and straighten arms all the way forward. Alternate the shoulder squeeze and arm extension 10–15 times.

The Chorus Line. Extend one leg out straight in front of you and hold for two seconds. Raise it up as high as you can and hold again for two seconds. Repeat on each leg 15 times.

The Squat. Stand in front of your chair with your feet at hip’s width apart. Lower yourself until you’re almost touching your seat and hold for three seconds. Slowly sit down, then repeat 10 times.

Also, you can do some simple stretching exercises. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.

Neck: To stretch your neck, slowly flex your head forward and backward, side to side and look right and left. This can be done almost any time to lessen tension and strain. Never roll your head around your neck––this could cause damage to the joints of the neck.
Shoulders: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.

Arms and shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.

Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help minimize the potential for getting carpal tunnel syndrome if you spend a lot of time typing.

Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion three times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "pins and needles".

Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: Open your arms wide as if you were going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.

Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this every few minutes all day long while you're working at your desk. You can also perform kegels (pelvic floor exercises) while sitting.

Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.

enjoy these ideas and make 2015 a healthier year despite that desk job!

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