Health Tip – Mar.10 – How to Work Out at Work
Dee Dee – Health Tip
Did you know there is workout equipment you can use while you work? The more we work, the more we sit. The more we sit, the more health risks we encounter. A person who sits at his or her desk all day, only to sit in his or her car and drive home, where he or she then sits in front of the TV, is at a higher risk for heart disease, stroke, cancer, obesity, diabetes, high blood pressure and high cholesterol. But working and working out don’t have to be mutually exclusive activities.
Wear a pedometer and aim for the recommended 10,000 steps a day. Try sneaking in a walk at lunch or during break, taking the stairs instead of the elevator and even doing chair aerobics every couple of hours. But it’s hard to combine physical activity with a desk job.
Try an under-the desk bicycle. When it comes to a cycling workout, all you really need are the pedals. With under-the-desk pedalers, you can get miles and miles of activity in without ever leaving your work area. You can adjust the resistance through knobs or magnets, and it’s quieter than you’d expect. Plus, it’s far less expensive than a stationary bicycle.
Try an under-the desk stepper. Under-the-desk steppers allow you to create a stepping motion while you sit with added resistance. They take up little space and some even come with an incentive: If you stop stepping while it’s plugged into your computer, your mouse and keyboard won’t work. This device operates at a pace equivalent to a brisk walk, and may burn 200 to 400 calories an hour for some.
Stability balls are a great option. Stop slouching and increase your fitness with a stability ball. These inflatable orbs are great for posture and challenge your core. But there’s no need to abandon your office chair completely. Even 30 minutes a day on the stability ball could be beneficial. And if you’re motivated to do squats or other stability-ball exercises during your lunch hour, it’s ready and waiting for you.
Try hand weight balls. These weighted balls are small enough and flexible enough to grasp with one hand, yet big enough to hold with two hands and can conform to your grasp. They can range from about 1 lb to over 6 lbs. Aim to do repetitions of 10 or more while you sit.