Tuesday Training Tip: Staying Active in the Workplace

Courtesy of freedombootcamps.co.uk

Looks fun, right?! Remember to move throughout the workday.  Image courtesy of freedombootcamps.co.uk

So I’m a day late with this week’s training tip (sorry!), but that doesn’t mean it’s any less important. This week I’m focusing on how to stay active in the workplace.

Most of us have desk jobs, and most of us sit for too long at these desk jobs. I’ve made it a habit to get up and walk around every hour, and you should too. Why? Says New York Times Phy Ed columnist Gretchen Reynolds, “Sitting for long periods of time…tends to cause changes physiologically within your muscles. You stop breaking up fat in your bloodstream, you start getting accumulations of fat…in your liver, your heart and your brain. You get sleepy. You gain weight. You basically are much less healthy than if you’re moving.” (Get the full story here.)

In addition to walking several times throughout the day, you can also incorporate some simple exercises that won’t result in sweaty armpits. Many can be performed at your desk too. Thanks to Women’s Running magazine, you can view all of these exercises and how to perform them online. The only “equipment” you really need is a lacrosse ball, which can be easily stored in a drawer. Although a foam roller is also suggested, it’s not practical in many offices. You can complete those exercises at home or at the gym instead.

Oh, and a note about the lacrosse ball. You can totally use it for myofascial release in your feet (and most people won’t even know you’re doing it)!

Torso Twist
Seated Leg Raise
Chair Squats
Tension Release
Upper Back Stretch
Chest and Shoulder Stretch (I’d suggest giving yourself at least 20 minutes with this one. You’ll get the most benefit since it will take your body at least 15 minutes to start relaxing and opening up.)
Quad Relief to Activate Glutes (My god, please do this every day. Foam rolling is so beneficial to our bodies.)