Workout While You Work: Seated Exercises!
While your job might have you handcuffed to your computer and your desk for multiple hours a day, there are also some great ways to keep active while typing away! These can come in handy for the upcoming Inter-Hospital Health Challenge as a way to rack up some more points and stay active while also getting your work done simultaneously. Doing these exercises while seated can help increase your metabolism and build muscular endurance and/or strength.
It’s also a good time to combine it with stretching exercises to keep your muscles loose. If the following exercises feel strenuous start with some stretching first, or if they feel more like a warm-up then stretch after!
*They aren’t intended to replace or discourage you from getting up and moving*
Seated leg raises: While sitting, lift and straighten one leg, repeating 2 sets of 10 for each leg. This can be done with your legs hidden under the desk so nobody will even notice, unless of coarse the desk is open in which case, people will just have to deal with your active ambition!
Heel raises: Sitting normally, lift your heels off the ground while keeping your tippy-toes planted to the ground. This will give your calves a little workout. Repeat with 2 sets of 10-20 repetitions.
Desk squats: An exercise to strengthen the quads and glutes that also involves core stabilization.
Begin to sit down as normal, but instead of sitting down all the way, keep your buttocks hovering above the chair and maintain that position.Make sure your knees do not move past your ankles during the exercise
Tighten up the abdominal muscles to help support the back. Try to hold for 10-60 seconds or as long as you can, and see if you can do it for a little longer every time! The closer you get to the chair without sitting, the more difficult it will be.
If you haven’t done an exercise like this before, start easy and work your way up!
Shoulder Blade Squeeze: Squeeze your shoulder blades together as if trying to hold a pencil between them. This help strengthen your upper back muscles which provide stability for the neck. It also helps correct the hunched shoulder posture which often comes with constant computer work.
Sit up straight without using the back support for the chair.
Raise the shoulders up towards the ears, making a shrugging motion but hold for 5 seconds and relax. This helps to strengthen the upper trapezius
Sitting up straight with feet flat on the floor, grasp your hands together as if giving yourself a handshake. One thumb should be facing towards the ceiling and one facing down.
Try to pull your hands apart while also resisting the motion with each hands. Hold for 10 seconds and you’ll feel your biceps working!