According to research, sitting for prolonged periods of time can be as bad for your health as smoking cigarettes.
If fact, those with a sedentary history have a much shorter life expectancy than those who do not. For office workers, the dangers of sitting for too long could be any clearer and these professionals should try to get regular physical exercise throughout the day.
There are a number of stretches and exercises that office workers can do at their desks. Read more to learn what you can do to get more activity at your desk job.
Stand Up and Sit Down Without Using Your Hands
Standing up and sitting down repeatedly may not sound like a lot of work but doing that without using your hands can be a major core workout. This little exercise can easily be done while on the phone.
Because we tend to hunch forward while we work at a computer, a simple chest stretch is one of the best stretches an office worker can do. Simply clasp your hand behind your back, inhale deeply, exhale as you lift your hands and pull your shoulders back. Hold this for 10 to 30 seconds.
Shoulder shrugs are a great way to release neck and shoulder tension. Start by inhaling and holding your breath. Then, draw your shoulders up to your ears and hold them there for 10 seconds. Repeat this process three times.
Upper Back Stretch
In addition to carrying a lot of tension in the neck and shoulders, office workers also tend to carry a lot of tension in their upper back, between the shoulder blades.
Start an upper back stretch by extending your arms outward and rotating your hands so that they are facing away from each other. Then, clasp your hand, tighten your abs, bring your chin to your chest and arch your back upward, as if your arching over an imaginary ball. Hold this pose for 10 to 30 seconds.
Because the job worker requires a lot of typing and mouse work, all office workers should be concerned about carpal tunnel syndrome. Wrist stretches are a good way to avoid this annoying, painful and debilitating condition.
Start your wrist stretches by extending your left arm out in front of you and pointing the fingers on your left hand down. Then, use your right hand to deepen the stretch, but be careful not to overdo it. Hold for 30 seconds and repeat the process on the right hand.
Begin the second half of the stretch by extending the left arm again but pointing the fingers upward this time before deepening the stretch and holding the pose. Repeat for the right hand.
Walk to Talk
Rather than using the phone, instant messenger or email, get up and walk over to talk to people. Not only will it get you moving, but you may make a friend!
Superior Resource Group Encourages Good Health Habits
Working in conjunction with our clients, we fully encourage all our contract employees to embrace healthy work habits. Please contact us today to find out how we can support health and wellness at your organization.