How to Choose an Office Workout Routine

How do you choose a workout routine when you are on your butt all day? Some of us are self employed and work at home. This is just a matter of discipline and pushing yourself away from that chair you have been sitting on for hours each day, typing away and staring at your computer screen. Of course it is easier to say then do. Especially if being on the internet has become an addiction.

if you do get a chance to push yourself away from your little space, a good routine to get into is to take a walk during break time. This means not sitting with your co-workers playing cribbage. Ask a co-worker to join you. If you have a couple 15 minute breaks or even a lunch break, this is a wonderful way to release the stress of being cooped up in the office. Walking is a low impact exercise.

If you are stuck at the desk a few basic exercises can be done. Even if you have to wait until no one is watching.

Here we will explore the “I been sitting on my butt all day workout routine.”

1. Every half hour stand up, strength and take a brief walk or walk in place (if no one is watching) for a few minutes.
2. Look away from the screen every half hour for a couple a minutes. Focus on something far away. This will give your eyes a break. Plus remember to blink. It is a fact that when we don’t blink as much when we are on the computer. This dries out our eyes.
3. Stretch your calves by moving your feet up towards you and then down. This will help prevent blot clots.
4. Roll your ankles regularly, this helps improve blood circulation.
5. Move your head down toward your chin, then side to side and look right and left.
6. Roll your wrist often to avoid carpal tunnel.
7. Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds.  Repeat on the other side. This is good for the lower back.
8. Place a water bottle between your knees as you sit tall with the abs in. Squeeze the bottle then release halfway and squeeze again. Complete 16 reps. This is good for the inner thigh.
9. Sit tall with the abs in and extend the right leg until it is at hip level. Hold for 10 to 15 seconds and repeat for the other side. About 16 reps.
10.  While in the sitting position, lift up until your hips are slightly hovering over the chair, arms out for balance. Hold 3 seconds, stand all the way up and repeat for 16 reps.

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