Cubicle workouts for desk jockeys

PEOPLE used to consider office jobs safe but as it turns out, the 9-5 routine can be pretty hazardous to your health.

The habit of sitting down for hours a day is a relatively new development in human history and it is wreaking havoc on our bodies. Loss of muscle tone, reduced circulation and weight gain are just some of the by-products of the computer and cubicle lifestyle. Unsurprisingly, the so-called Information Age has made us more sedentary than ever.

But the aches and pains that come from sitting at a desk all day are not an inevitable price to pay for working a sit-down job. Modern workplaces are designed to minimise the need to move – everything is at your fingertips. But there are many opportunities to stretch, stand, twist, wiggle, relieve stress and soothe tensed muscles without ever leaving the office.

There are thousands of little extra efforts that can be made here and there for the sake of fitness. Decisions as simple as taking the stairs instead of the lift or practicing correct posture, for example, can invigorate and act as effective core-strengthening exercises. The exercises outlined in this article are only a smattering of the possible adjustments you can make in your day-to-day actions. Once you’ve attained the mindset of turning a workday into a workout, all those little opportunities to squeeze in some exercise come out of the woodwork.

Office stretching

As is advised by passenger magazines on long-haul flights, a little stretching is indispensable while you’re stuck in a chair for hours on end. Cricks in the neck are probably the most common grievance among office workers but eventually, our unnaturally long sitting spells take their toll on the whole body.

To stretch your legs, try simply lifting your heels up and rest the balls of your feet. You can do this in your chair and it can be effective in reducing the risk of blood clots. Roll your ankles as they recommend in those flight mags – this will improve circulation and reduce the impact of your relative immobility.

To counter the effects of hunching over, try rolling your shoulders and spreading your arms to stretch your chest muscles. Your arms and wrists are also likely to get in a rut, so it’s a good idea to regularly twist them (comfortably) and stretch them behind the back, as you are able.

For the neck and back, gently flex your head in all directions. Resist the temptation to roll the neck. Stretch the lower back by placing one arm behind the hip, carefully twisting to that side and holding for a few seconds. Try to keep your back straight throughout the day.  

Getting down to business

SuperLiving urges you to discuss any new exercise regimen with your health care provider before putting it into practice. A harmless workout for one person may be dangerous to someone else, so remember that any ideas suggested in this article are not provided with a specific person’s circumstances in mind. Consulting your doctor first is essential.

You can work out your legs, hips and thighs by sitting up straight and simply lifting your legs and holding them in position. You can raise a foot a few centimetres off the ground or extend your entire leg level with your hip, hold for a few seconds and continue for 10-15 repetitions. This technique will provide lower body exercise without leaving your chair.

It’s also possible to exercise your upper body by mimicking the movements of a free-weight routine but without actually pumping any iron (unless your stapler is iron). Curling a lightweight object or lifting it over your head and lowering it behind you will put your arm muscles to use when they would otherwise be laying limp on a keyboard.

For a seated exercise for your whole body – press your hand against the outside of your knees and resist the pressure with your legs. You can try this in reverse by pushing your knees apart with your arms and resisting by keeping them together with leg muscles. Both exercises can be done one leg at a time or both simultaneously.

Using the chair and table

Your desk and chair may not look like gym equipment but they can be at a moment’s notice. Your chair will need to be fairly sturdy but even one of those wheelie ones will do for most exercises. To perform a squatting dip, brace your arms against the seat of the chair and lift your bottom off the cushion. Keep your feet on the floor and lower yourself down on the strength of your arms. This move works well over a dozen or so reps.

While sitting on your chair, you can exercise your arms and shoulders by gripping the edges under you and pulling up in a hopeless attempt to raise yourself into the air. Similarly, you can stimulate the upper body by holding the edge of your desk and straining to lift it up. If your desk is too light (and you risk actually lifting it), try pressing down on the top of it. This approach will have more influence on your chest muscles.

You can also use your desk as a resisting surface for various push-ups and kneeling exercises. Try bracing your hands against the desktop with your legs straightened out behind you at an angle. Flexing your arms, you can lower yourself toward the desk. Straighten out again to the default position by unbending your elbows. You may feel a little awkward doing this one in front of colleagues but it’s ideal for a home office.