Move More at Work

Monday, August 10, 2015


Do you have a job that requires you to sit at a desk for most of the day? Global studies show that we sit an average of 7.7 hours per day. Our society has become so sedentary, in fact, that many studies have proven the negative effects that prolonged sitting can have on our overall health. If you are one of the millions of Americans who has a desk job here are some tips to adding more movement to your day:


  • -Set an alert on your phone or desk to stand up every hour.
  • -Place your water bottle near your desk and drink. Every few hours you will either need to walk to the bathroom or refill your water bottle or both.
  • -Schedule a walking meeting. This is ideal if the meeting group is small.
  • -Take a walking lunch break with coworkers. Multiple benefits include absorbing vitamin D through the sun; stimulating blood flow throughout the body by walking; taking a mental break from work with conversation.
  • -Walk to communicate with a coworker instead of using email or phone.
  • -Stand up while on a conference call or walk around your office.
  • -Hold standing meetings. This is also a great way to ensure meetings stay on schedule as people become more cognizant of time while standing.


Regardless of your job, the key is to make time to move regularly throughout your day. 

Office-Approved Exercises

Tuesday, March 10, 2015

Clients often ask about ways to exercise while at work since that’s where they spend at least a third of their day. In order to get the maximum physical benefits associated with exercise the Department of Health recommends at least 150 minutes of moderate intensity cardio exercise per week. This can include walking, jogging, cycling, swimming or other high intensity interval workouts that include cardio and resistance training. If you’re not into exercise this can seem like an unrealistic goal but think about exercise in terms of movement and get into the mindset of keeping your body moving throughout the day.


Here I’ve illustrated an office-approved workout that provides some cardio as well as strengthening exercises for the entire body. You can do many of these from your chair so go ahead and place your conference call on speaker and get to moving!

Cardio Get Up/Get Downs

Sit straight up in your chair, move your bottom towards the edge of your seat and raise your arms so straight above you so that you can still see your arms. Simply stand up from your chair and lower your arms as you stand. Then using your thigh muscles (quads) lower back onto your chair and raise your arms as you lower. Make sure you keep your chair under you so that you do not sit down and end up on the floor. Practice a few of these and then do as many as you can for 30 seconds. The faster you go the more cardio work you can get out of it. Rest for 10 seconds and repeat this three times.

Genie Hover

As you are seated in your chair cross your legs like you are sitting cross-legged. Place your hands on the arms of your chair and using your arms and your core slowly raise your body off of your chair a few inches. Hold for3 seconds then lower yourself back into your chair. Repeat this movement five times.

Genie Chair Hover


Tricep Desk Dips

This is a great activity for strengthening your triceps and upper body and you can do it from anywhere. Stand with your back to your desk and place your palms directly behind you on the desk. Your fingers should be facing straight ahead. Slowly bend your elbows (keeping them by your sides and pulled in) until your arms are at a 90 degree angle. You can bend your knees to help with this movement or for more of a challenge keep your legs straight out in front of you with heels only touching the floor. Repeat this for 20 reps. Take a breather for 30 seconds and then repeat again two more times.


Leg Raises

Sitting in your chair, move your body towards the edge of your seat. Raise your right leg straight out in front of you with your foot flexed. Then raise it a few inches higher (bottom thigh should be lifted off of the chair) and hold for 3 seconds. Lower the leg back down again. Repeat on the right side 10 times and then perform the same exercise with the left leg. Rest and repeat again two more times.

chair leg raises


Core Pull-Ins

Sitting in your chair, move your body towards the edge of your seat. Make sure you are sitting up tall with your back straight. Engage those core stomach muscles. Place your hands on your desk with elbows bent towards the corner of the room. Slowly inhale (think count to 4) and then exhale. On the exhale contract your stomach muscles like someone is punching you in the gut. Remember to keep your back straight and pull your shoulders out of your ears. All of the movement should be coming from your core. Your hands are bracing your core while you exhale so you can really dig into your hands to pull those muscles in. Repeat this 20 times. Rest and then repeat again two more times.



You can do any combination of these exercises and feel the benefits of muscle strengthening and increasing your heart rate for better cardio health. Also think about incorporating walking meetings around the office and even walking around the room on your next conference call. Every little bit of movement helps!

Heart Healthy Office Exercises

Friday, February 06, 2015

Even if you are stuck behind a desk most of the day doesn’t mean you can’t squeeze in a few exercises every now and again. Many people seem to think they have to go sweat it out at a gym for an hour in order to get the full benefit of a workout….not true, my friends! Making exercise fit into your schedule and a part of your overall lifestyle is the key.

Try these desk exercises out the next time you are in the office. Trust me, you’ll feel the effects and thank me (or hate me) later.

Desk Dips

Stand up with your back to the edge of your desk (or cubicle). Place your hands directly behind you on the desk with elbows straight. Walk your legs out until they are at about 45° angle from the floor. Slowly bend your elbows keeping your back straight and elbows at your side; then raise yourself back up. All of the work should be done using your triceps which is the back side of your upper arm. Exhale as you lower and inhale as you raise back up. Do a set of 20 repetitions. Or time yourself to do as many as you can in 30 seconds.

Wall Sit

Stand up straight with your back against the wall. Then slide your body down the wall and bending your legs until your thighs are parallel to the floor. You can lightly place your hands on your thighs or hold them in a prayer position in front of you. Hold this for as long as you can. The more you feel your thighs shaking the more work you are doing.

Chair Ab Curl

Sit in a chair with your feet flat on the floor. Place your arms either on top of your desk or resting on the arms of your chair. As you exhale contract your stomach muscles and pull them in towards your spine. (Think of someone punching you in the stomach.) Inhale to release. Repeat this for 20 reps.


Any time you need a quick break from the computer you can repeat these exercises and will immediately feel refreshed. 

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