Desk Warrior Fitness
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Desk Warrior Fitness
Ways to squeeze in extra activity when you sit at a desk all day
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7 Ways to Work Out at the Office - Prevention.com

7 Ways to Work Out at the Office - Prevention.com | Desk Warrior Fitness | Scoop.it

You’ve heard that a desk job leads to weight gain, but this bad rap can be beat, says James Levine, MD, a professor of medicine at the Mayo Clinic. In a recent study, more on-the-job standing and walking led workers to lose an average of 9 pounds and to lower triglyceride levels by nearly 40% in 6 months. Lose weight at the office with these 7 sneaky fat-burning tips.

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10 Sneaky Ways to Fit a Workout into Your Day

10 Sneaky Ways to Fit a Workout into Your Day | Desk Warrior Fitness | Scoop.it

No time to work out? No excuse! Sure, you might be too busy to spend an hour (or even 30 minutes) at the gym, but there are easy ways to be a little more active each and every day, even if you’re stuck in the office. So if you can’t seem fit in a sweat session, have no fear. FitOrbit.com trainer Amanda Ebner shares 10 “sneaky ways” to fit exercise into your day.

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Exercise at Your Desk

Exercise at Your Desk | Desk Warrior Fitness | Scoop.it

60-Second Aerobics

 

Here are a few aerobic tricks to try during your next break between tasks:

 

Glance at the wall clock and rip off a minute's worth of jumping jacks. If you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides)

 

Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.)

 

Simulate jumping rope for a minute: Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.

 

If you can step into a vacant office or conference room, shadow box for a minute or two. Or just walk around the room as fast as you can.

 

Or do walk-lunges in your office or a vacant room. (You could also amuse your co-workers by doing these in the hall; remember Monty Python's "Ministry of Silly Walks" comedy routine?). Set your PDA to beep you into action.No conference room?

 

Take to the stairs -- two at a time if you need a harder workout! Do this 5-7 times a day.

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Remedy for Sedentary Desk Jobs - Dr. Weil's Weekly Bulletin

If you're overweight and spend your day at a desk job, you're at increased risk for diabetes - but you may be able to reverse that trend and help control blood sugar simply by taking "activity breaks." New research from Australia found that regular, short breaks - as little as two minutes, three times an hour - during which you move around can result in a 30 percent improvement in the body's response to high calorie meals.

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A workout at work: 12 office exercises

A workout at work: 12 office exercises | Desk Warrior Fitness | Scoop.it

12 exercises you can do at the office durng the work day. These moves were recommended by experts whose jobs involve studying motion, preventing obesity and generally getting people off their duffs.

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The Antidote To A Sedentary Desk Job

The Antidote To A Sedentary Desk Job | Desk Warrior Fitness | Scoop.it

Sitting for long periods of time has significant consequences, particularly for your lower back, knees and sometimes wrists if you spend extended amounts of time at a computer. These [five] moves can help alleviate and eliminate pain. Complete the five stretches a minimum of once a day.

 

1. Pigeon Pose - Position your body with your right leg bent at a 45-degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. To protect your knee bend the toes of your bent leg in toward your shin.

 

2. Wide to the Side - Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch the toe of the straight leg with same side hand.

 

3. Reach to the Sky - Place one foot, shoe strings down, on a stable support surface behind you and kneel down, bringing the back knee to the floor. Place a pillow under your knee for cushion and to decrease the intensity of the stretch if you are a beginner. Be sure that the front leg knee is bent at a 90-degree angle and the shin is perpendicular to the floor. To increase the stretch, bring the arm of the leg behind you straight up.

 

4. The Wall Y Pose - Begin with your head, forearms, shoulder blades and butt against the wall. Feet should be six to eight inches away from wall. Focus on pressing your lower back as close to the wall as you can.  Extend your arms up and out into a Y position. Be sure to keep forearms and hands in contact with the wall at all times.

 

5. Child’s Pose - This stretch is often called child’s pose. From a kneeling position, toes pointed back and together, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.

 

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Why Sitting At Work Can Be So Deadly - Forbes

Why Sitting At Work Can Be So Deadly - Forbes | Desk Warrior Fitness | Scoop.it

If you sit all day at work, you may want to pay attention to recent research which demonstrates that prolonged sitting at work raises the risk of dying from cardiac and metabolic diseases, as well as the risk of dying from all causes, even if you work out or exercise.

 

The take home points from this study:

 

1. Reduced sitting at work would benefit overweight or obese people the most because they already have a higher baseline risk for mortality.

 

2. People would likely benefit from spending more time standing at work.

 

3. Using a “stability ball” as opposed to a chair may be beneficial to engage core muscles if you must sit at work.

 

4. If you do spend a fair amount of time sitting at work, take frequent breaks to stand. Added tone from standing will allow your muscles to expend energy.

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Discovery Health "5 Office Exercises You Can Do Secretly"

Discovery Health "5 Office Exercises You Can Do Secretly" | Desk Warrior Fitness | Scoop.it

To combat the adverse effects of the 9-to-5 routine, it's important to exercise. But when can you find the time? Workplace workouts can help you make the most of your limited hours. With a little creativity, you can take advantage of the few minutes you have between pending deadlines and learn to exercise while you work.

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The Office Workout - Military Fitness - Military.com

The Office Workout - Military Fitness - Military.com | Desk Warrior Fitness | Scoop.it

Too many Americans work long hours inside an office and do not exercise before or after work ... Below are a few stretch and exercises taken out of the Beginner's Guide to Fitness on the Military.com eBook Fitness Store.

 

Before stretching - walk around the office for about 3-5 minutes. Get some water, go to the bathroom...

 

Five Key Stretches


(do stretches for 15-30 seconds)

 

1) Neck Stretches - Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.

 

2) Arm Shoulders - Pull your arm across your chest, hook your other arm around it to pull the tension out of your upperback and rear shoulders.

 

3) Back / Legs - Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs - stretching your hamstrings.

 

4) Thigh Stretch - Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides.

 

5) Calves Stretch - Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.

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Workplace exercises: How to burn calories at work

Workplace exercises: How to burn calories at work | Desk Warrior Fitness | Scoop.it

If you're doing your best to set aside time for physical activity either before work or after work, good for you — but finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 10 ways to make workplace exercises part of your routine.

 

No. 1: Make the most of your commute

 

No. 2: Look for opportunities to stand

 

No. 3: Take fitness breaks

 

No. 4: Trade your office chair for a fitness ball

 

No. 5: Keep fitness equipment in your work area

 

No. 6: Get social

 

No. 7: Conduct meetings on the go

 

No. 8: Pick up the pace

 

No. 9: If you travel for work, plan ahead

 

No. 10: Try a treadmill desk

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Get Up! Sitting Less Can Add Years to Your Life

Get Up! Sitting Less Can Add Years to Your Life | Desk Warrior Fitness | Scoop.it

Sitting for more than three hours a day can cut two years off a person’s life expectancy, even if he or she exercises regularly, a new study finds ... [To mitigate the effects of a sedentary lifestyle] you can start by getting up from your chair intermittently at work. Take walks around the hall in your office or try holding walking meetings instead of sitting around a table. Get up to chat with your colleague instead of sending an email. Standing doesn’t take the place of exercise, but it should replace a good chunk of time you spend in your chair. The key is to spend as little time as possible sitting down.

 

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Sedentary Job? Try Pedaling at Your Desk

Portable bicycle-like devices that allow people to pedal at their desks or workstations could counter some of the negative effects of sedentary behavior on the job, a new study says.Researchers reached that conclusion after giving 18 full-time workers a portable pedaling exercise machine specifically designed to be used while seated at a desk or workstation, and let the volunteers keep the devices for four weeks.

 

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Office Fitness Tips

Office Fitness Tips | Desk Warrior Fitness | Scoop.it

When people work sedentary jobs, long hours of sitting means fitness and daily activity must be a priority. The Mayo Clinic explains that setting aside time for physical activity---before, during or after work---is essential to good health. Any activity counts and can easily be achieved while at the office. It can be as simple as walking to the furthest bathroom, or scheduling walking meetings throughout the day.

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Sit All Day? 6 Ways To Stay Active At Your Desk

Sit All Day? 6 Ways To Stay Active At Your Desk | Desk Warrior Fitness | Scoop.it

We tell ourselves time and time again that we've got to stop sitting so much. It's bad for our health for a whole slew of reasons, but there's just no way we can spend eight hours a day on the solitary TreadDesk in the office... So what can you do to fight obesity, diabetes, heart disease and the other risks of sitting too much? At the most simple level, stand more.

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