In Part II of the (Mis) Fortunate “Social” Professional Series, I discussed food. It was a delicious and important topic – did you remember to eat breakfast today?!
Today I am addressing Question 2 from the original list, “How many times during the day did you get up to stretch, walk and do movement of any sort?”
If you are like me, you tend to get so wrapped up and engaged in the project at hand and computer in front of you that you forget to engage in the slightest movement. I have now become much more cognizant of this. I will literally set an alarm on my phone as a “get up, move, walk” reminder. Try it! Your Google Calendar can really help when synced with your phone:)
Sitting in one place all day is not good for us. We are creatures who were meant to move! Now I’m not talking about just an intense session at the gym or the like (that’s a whole other part to this series coming up), but just common things you can do – everyday and all day!
6 (super easy) Ways to Move Throughout Your Day
- Stand up while talking on the phone.
- Plan walk-and-talk meetings.
- Peddle away while at work! Yes it’s on my Holiday Wish List. Why? Because so often I get “fidgety,” this is good for us who sit at a desk all day. So why not make it productive with a Body Tone Mini Cycle? (Yes, I’m the Community Manager for the Sears Fit Club. Full disclosure!)
- Walk over to someone’s desk vs. email.
- Meditate. You can do this from anywhere. Deep breaths, eyes closed and let your mind wander for a minute.
- Stand up and do 15 squats. (May be easier said than done for people like me that work from home!)
Andrea Metcalf also provides her, “Get fit while you sit at the office.”
She states, ‘”The average office worker sits for six hours a day. These long periods of time can not only cause stiff muscles that lead to low back pain but also slow your metabolism that may lead to weight gain. A regular exercise program and healthy diet can help keep your weight down and energy up. The gym is not the only place for exercise. Try these “at the office” exercises”‘:
Pace Your Calls – Instead of sitting down at your next conference call, stand or even pace back and forth while you talk. You might even try holding a squat against the wall while on the phone to burn more calories and tone your legs
Dip Yourself– To help keep your triceps toned, place your hands on the edge of a stationary seat with your knees bent and hips in front of the chair as you bend and straighten your arms. Try to do 10 repetitions each hour for strong shoulders
Find Balance – Trade out your desk chair for a stability ball. Make sure the ball is high enough to have your hips higher than your knees for best posture.
Desk Bow – Stretch up to the sky and bow to your desk. Press your hands down and hips slide back. Feel the stretch in your lower back and shoulders.
Swivel hips – If your chair is on wheels hold onto your desk and lift your feet and you swivel your body side to side. Whittle your waistline away with 10 repetitions on each side morning and afternoon.
Weight a Minute – Yes you can bring some light hand weights into the office. Store them under your desk and when you have a minute, pull them out for side shoulder raises, over head press, or hold them over your head in your chair and lean side to side.
Warrior Stretch – Yoga from your chair is easy. Point one leg away from the desk and other toward it. Reach arms in a “T” position and rotate front to side. Hold each pose for 5 deep breaths and repeat on the other side.
Movement, small and large, keeps our blood circulating and mind creative! Simple movements will make all the difference. If you can remember just 3 things and take them today as your “To-Do,” I would encourage the following 3:
- Stand up while talking on the phone.
- Desk Bow.
- Get up and move any moment you can: Stand, Walk, Squat, Dip – just move!
Any questions?! Class is dismissed for today….up next, “Did you overbook yourself with travel, work, kids, life and forget about your own needs?”
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