White collar workers spend a significant amount of time sitting at a desk hunched over a computer. In fact, sedentary jobs have increased 83% since 1950, according to the American Heart Association. Between commuting to and from work, and spending the work day in meetings, on the phone, or rushing to complete projects, the one activity that seems the most expendable is exercising. To help get you motivated, BlackEnterprise.com compiled five exercises you can do in your office in less than 10 or fifteen minutes. Note: Before you begin any physical activity consult with your physician. Problem: Carpal tunnel syndrome can result from any repetitive movements such as typing or using a mouse. Solution: Hand exercises. Hold your right hand straight out in front of you with your palm down. With your left hand, grasp the fingers of your right hand and hold them back. Count to five. Repeat this substituting your right hand for your left hand.
White collar workers spend a significant amount of time sitting at a desk hunched over a computer. In fact, sedentary jobs have increased 83% since 1950, according to the American Heart Association. Between commuting to and from work, and spending the work day in meetings, on the phone, or rushing to complete projects, the one activity that seems the most expendable is exercising. To help get you motivated, BlackEnterprise.com compiled five exercises you can do in your office in less than 10 or fifteen minutes. Note: Before you begin any physical activity consult with your physician. Problem: Carpal tunnel syndrome can result from any repetitive movements such as typing or using a mouse. Solution: Hand exercises. Hold your right hand straight out in front of you with your palm down. With your left hand, grasp the fingers of your right hand and hold them back. Count to five. Repeat this substituting your right hand for your left hand. more
Problem: Back painresulting from poor posture. Solution: Back stretches. Sit straight up and away from the back of the chair. Stretch your arms above your head, and interlace your fingers or grab your wrist. Stretch to the left so that your ear is parallel with the floor and slowly count to five. Return to the original position. Repeat the exercise on your right side. more
Problem: Stress Solution: Neck and shoulders rolls: Sit straight up in your chair with your arms down to your side or in your lap. Slowly roll your shoulders forward five times. Then roll your shoulders backwards in the same manner. Also try rolling each shoulder separately. more
Problem: Leg numbness due to inactivity Solution: Stand up and get moving throughout the work day. Try to stand while talking on the phone or filing papers. Do toe lifts to increase circulation and strengthen calf muscles. Stand straight up with your feet together. Slowly, rise up on your toes. Hold the position for five seconds and then slowly roll back on your heels. Use your desk or the back of your chair for balance. Repeat the exercise several times. more
Problem: Deep Vein Thrombosis or blood blots, which can occur from prolonged sitting or a sedentary lifestyle. Solution: Exercise your legs regularly. Face a wall and place your palms flat against the wall like shown above. Bend your right knee, step back with your left leg, and keep your left heel flat on the ground. Hold for 10 to 20 seconds. Do the exercise 6 to 10 times. Step back less or more to intensify or lesson the calf muscle stretch. For more office related exercises like these visit:The Mayo ClinicCornell University Ergonomics WebThe University of Maryland Department of Environmental SafetyThe Hope Heart Institute more