sitting all day at a sedentary desk job can increase your risk for heart attack or stroke and can increase your risk of developing many other different health conditions. therefore it’s important to incorporate as much physical activity as possible throughout the day. first discuss your concerns with your employer to see how they may be able to help address your concerns. if your employer allows try setting up your desk so that you can occasionally stand while performing your normal work functions as some studies have demonstrated standing to be more favorable compared to sitting. although expensive some employers have been willing to equip their office with a treadmill desk that their employees can sign-up for and take turns using throughout the day. also set regular intervals to get up and walk around the office for five to ten minutes. frequent small breaks can help break up the prolonged sitting that is so detrimental to your health. try using a restroom or break room on an opposite side of the building or on a different floor altogether. try doing desk exercises as well. check out this article from webmd for ideas on how to incorporate stretching and exercise at your desk. stay active on a lunch break by taking advantage of any on-site or nearby fitness centers or even dedicating some time to go for a walk. remember every little bit counts. walking on your breaks is an excellent choice. however you might also want to work in some strengthening and stretching exercises as well. strengthening exercises (begin with one set of 10-15 repetitions and increase up to 3 sets of 15 repetitions for each exercise) 1. sit to stand: just like it says stand up then sit down. 2. body weight squat: with your feet shoulder width apart squat down as far as comfortable and then stand back up. 3. push-ups: yes just like you did in pe class back in the day. if you can't do them on the floor do standing push-ups standing an arms length from a wall bring your arms to chest level and lean into the wall so your hands are touching the wall then perform push-ups just like you would if you were lying on the floor. 4. floor crunches: lie on the floor with your feet flat knees bent and your hands clasped behind your head slowly lift your upper back off the floor pause and then lower down to the starting position. for some additional suggestions click on the links below the bonus is they are videos so you can see how to perform the exercise with perfect form decreasing the chance of injury. <link> <link> don't forget to stretch sitting hunched over in front of a computer day after day is a sure fire recipe for low back shoulder and neck pain. repeat each stretch 3 times 1. half moon stretch: seated at your desk sit up straight with both feet flat on the floor raise your arms over your head with your fingers pointing to the ceiling lift your torso up and then gently bend at the waist to one side (hold for a count of 10-15) return to the middle then repeat on the other side 2. chest stretch: sitting up straight in a chair with both feet flat on the floor and your back unsupported move your arms behind you then if you can clasp your hands. next gently raise your arms or hands to the ceiling while keeping your back straight. (hold for a count of 10-15 seconds) 3. neck rotation: sitting straight in your chair slowly turn your head to look over your shoulder hold for a count of 5 then turn your head back to the center and turn to the other side. for some more stretching ideas click on the link below: <link> try these and see how they work. however if its been a long time since you've exercised or if you have a history of illness or injury be sure to check with you doctor before starting.
what are some easy excersises to do at work? . i work in a call center. i am in desperate need for some light activity through out the day. i try to get out and walk on my breaks but is there anything i can do at my desk to not only keep me active but to keep me awake as well?