You have every intention of hitting the gym after work. You feel energized on your morning commute as you catch sight of your workout gear riding shotgun in your car. Then, 5 p.m. hits. You realize, for the fifth time this week, the gym is just not going to happen.
If it seems impossible to accomplish both work and exercise during separate parts of your day, why not blend them? Why not engage in some “deskercises”?
Take a Stand
Studies have shown that sitting for a prolonged amount of time (four hours a day or more) increases your chance of cardiovascular disease, obesity, high blood pressure, and a slow metabolism by 50 percent. To avoid these health issues, engage your muscles and burn more calories by standing whenever you get the chance.
Propose to your coworkers that you stand during weekly meetings. You can also request a standing desk. Standing desks are growing in popularity in the workplace, and it’s a simple step to take to make an effort to avoid a sedentary lifestyle.
Raise Your Toes
If you have ten minutes in your workday, try some inconspicuous, simple toe raises. This tiny exercise that can offer big results!
With both feet flat on the floor, legs uncrossed, slowly raise your toes until only your heel is left touching the ground. Alternate this move between the left and right foot, increasing in momentum until you reach a desirable speed.
Whether you prefer short, quick movements or slow, drawn-out ones, doing just ten minutes of toe raises a day will strengthen and give definition to your calf muscles in no time.
Walk the Halls
Your desk job offers more opportunities to walk then you may think. Instead of emailing your coworker who sits two offices down from you, get up and walk down the hall for some in-person interaction.
Anything you can replace with speaking face-to-face — email, telephone calls, conference calls — reaps benefits. This not only gets you up and moving throughout the day, which is good for your heart, but it also helps you make better connections with your coworkers, which strengthens morale.
You might think this one is counterintuitive, but we’re not talking about sitting in your chair. Lunch break is a good time to actively sit by engaging in a set of wall sits lasting for 60-second intervals (or the maximum time you can hold it).
Bracing your back against the wall, slowly slide down until your knees are bent in a sitting position, your thighs parallel with the floor. Doing this regularly will increase your leg strength and before you know it, you’ll be able to hold the pose for longer than 60 seconds at a time!
Partner with a Primary Care Provider for Better Health
Are you trying to improve your health with a new exercise or diet plan? A primary care physician can help guide you in setting goals and recommending exercise and diet options that are best for your individual needs.
If you are looking for a new primary care provider, the LeBauer Primary Care team offers patient-centered care at six convenient locations. Get on the path to better health, and make an appointment with one of our trusted healthcare team members today.