Exercises for the desk-bound

Why exercise?

Fitness experts agree that the three most important types of exercise are cardiovascular (endurance) exercises, stretching exercises, and strengthening exercises.

Cardiovascular exercises are very important for sedentary people. Lack of such exercise is associated with heart disease and other health problems. Cardiovascular or "aerobic" exercises include any activity that increases the heart rate. Popular aerobic activities include jogging, swimming, and tennis, and should ideally be done for at least 30 minutes three times per week.

If none of these activities are appealing to you, how about walking? Although it's difficult to do cardiovascular exercises at the office, perhaps you can walk at lunchtime. Or use the stairs instead of taking the elevator. Or maybe you're lucky enough to work somewhere that offers an onsite health club or gym as an employee benefit.

Stretching (flexibility) exercises help to prevent joint and muscle stiffness and keep your body limber. If you do a series of stretches when you first arrive at work, they loosen you up and produce a sense of well-being and enthusiasm for the day's events. When done at the end of a day, they provide relaxation and stress relief.

Strengthening exercises make the muscles stronger. Weight-lifting comes to mind when thinking of strength, but you don't have to lift hundreds of pounds to develop strong muscles."Strength" in this context refers to the ability of a muscle to perform work, not to the size or bulk of a muscle.

Following is a routine of stretching and strengthening exercises, chosen with the sedentary worker in mind. No time? No motivation? No equipment? Well, this routine is simple, takes only a few minutes, and can be performed right at your desk.

Stretching exercises

• Neck bends
• In a seated position, slowly bend your neck as far back as possible. Hold this position for 10 seconds. Now bend your neck forward as far as possible. Hold for 10 seconds.
• Neck rolls
• Gently turn your head in a circular motion, making the circles as wide as possible. Turn your head clockwise slowly 10 revolutions. Stop. Rest a few seconds, then repeat in a counterclockwise direction. Keeping your eyes closed will prevent dizziness.
• Lion's roar.
• Slowly open your mouth as wide as possible and hold it open, as if you were a lion roaring. Hold it open for 10 seconds, then close. This loosens up the facial muscles and eases tension.
• Ladder climb
• While seated or standing, with head and back straight, lift your arms and grasp the rungs of an imaginary ladder. Slowly and rhythmically lift your arms higher and higher to reach the top. When the arms are stretched to the limit, slowly "descend" the ladder.
• Arm lifts
• While seated, interlock the fingers of both hands, and then turn your hands so that the palms face outward. Slowly lift your arms straight over your head, until maximum stretching is obtained. Hold for 10 seconds; then bend elbows and bring your hands down on your head. Raise your hands again and repeat the stretch.
• Shoulder shrugs and rolls
• Shrug your shoulders as high as possible.Maintain this position for 10 seconds. Drop them; then repeat. When 10 repetitions have been completed, roll your shoulders backwards with the arms limp by the side. Make large, slow circles. Do 10 repetitions, then reverse the direction, circling the shoulders forward.
• Carpal tunnel stretch
• This stretch helps to prevent carpal tunnel syndrome, a common condition affecting those who use their hands in repetitive motions such as keyboarding. With the elbow bent, bend that hand backwards as far as possible. Now, grasp those fingers with the opposite hand and continue to bend the hand back. Hold it in the stretched position for 10 seconds, then release. Repeat with the opposite hand.
• Thumb stretch
• This exercise relieves tension in the muscles of the hand. Grasp one thumb with the opposite hand, and stretch it away from the hand. Hold in a position of maximum tension for 10 seconds, then release. Repeat with the opposite hand.

Strengthening exercises

These exercises will strengthen the muscle groups that are commonly neglected by "desk potatoes." Begin with 10 repetitions per exercise and then gradually increase the number of repetitions on a weekly basis.

• Neck push
• This is an isometric exercise that will strengthen the neck muscles and prevent tension in this area. Grasp your chin with the palms of both hands. Bend your head forward as far as possible. Try to push your head back with your hands, while resisting with your neck muscles. Very slowly, against tension, push your head back all the way. Resume the original position. Repeat.
• Isometric arm push
• With your elbows bent, push palms together as hard as possible. Hold this position of maximum tension for 10 seconds, then relax. Repeat.
• Step-ups
• Step up with right leg to full extension on a chair. Step back down; repeat with left leg. Alternate legs, stepping up and down with increasing speed. Try to do this non-stop for one minute. Gradually try to increase the amount of time that you do this exercise.
• Ball squeeze
• Keep a small, fist-sized rubber ball in your desk. As often as possible, place the ball in the palm of your hand and squeeze it as hard as possible. Maintaining the maximum tension, hold the ball for 10 seconds. Relax, then repeat.
• Seat dips
• With your back facing a sturdy chair, support your body with arms straight. Bend elbows, lowering your body down. Slowly raise yourself up. Repeat 10 times.

Go for it!

Today's increasingly sedentary lifestyle makes it very difficult to stay in shape. But you can reduce stress, increase your endurance, and relieve stiffness by incorporating some of these exercises into your daily work routine. You'll look better and you'll feel better. And who knows? You may become so energized and productive that you'll get an unexpected promotion!!