Move For Fun, Get Fit For Life.

Race Day September 22, 2018

Healthy Living Expo September 20-21, 2018

How to Deskercise!

, by Weight Loss Challenge

Do you ever have days that are so busy that you know you’re not going to have time to get in any exercise? That’s okay! Here are some ideas to get some physical activity during work, and it’s called Deskercise! Try doing a few of these during your day, even a little bit of physical activity can go a long way!

Take the stairs: Avoid the elevators! Take the stairs as much as possible. You’re going to have to get to that floor somehow, so why not elevate your heart rate a bit while doing it? You can even take two stairs at a time for some extra burn.

Wall sits: Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor, then sit and hold for 30-60 seconds, For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch.

Stand up: Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure. Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

Calf raises: Calf raises are a great way to get your body moving while you’re waiting for something such as printing! Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

Seated leg raise: This is a great exercise that you can perform without anyone noticing. While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Want to add a challenge? Loop a purse or briefcase strap over the ankle for added weight.

Triceps dip: Triceps dips are great because they can be done almost anywhere, including a small work-space such as a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

Shoulder shrugs: This is an easy workout that you can do just sitting at your desk. Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.


Tags: weight loss challenge,fitness friday,exercise,work,physical activity,deskercise