Deskercise
Don’t Just Sit, Get Fit
By Rebecca Elkins, Health Educator, PTA
Don’t Just Sit, Get Fit
“Our culture no longer requires us to be
hunters and gathers, but our bodies still
need the physical activity that is required by
that way of life.”
 “Building physical activity back into our daily
lives is one of the great public health
challenges of this century,”
 “Our bodies were designed to be physically
active, and they don’t do well with long-term
exposure to sedentary living.
 Lack of physical activity is a major risk factor
for cardiovascular disease.”

Don’t Just Sit, Get Fit

Heart disease is this country's No.1 killer.
But by exercising for as little as 30
minutes each day you can reduce your
risk.
◦ Whether 30 continuous minutes of exercise
each day or 2 to 3 smaller segments of 10-15
minutes of exercise each day, you’ll get the
same benefits
◦ However, sitting for the remainder of the day
can counteract your activity
Don’t Just Sit, Get Fit



If you already set aside time for physical
activity either before work or after work,
you are off to a good start
However, if you spend most of the rest of
the day sitting - in your car, your office chair,
on your sofa at home - you are putting
yourself at increased risk of obesity, diabetes,
heart disease, a variety of cancers and an
early death.
In other words, irrespective of whether you
exercise vigorously, sitting for long periods is
bad for you.
Don’t Just Sit, Get Fit


Healthy people who exercise regularly but
sit most during the rest of the day have
larger waists and worse profiles of blood
pressure and blood sugar than those who sit
less.
Consider this, people who exercise, but sit
in front of the television for more than three
hours each day are as fat as those who don't.
◦ Sitting a lot appears to offset some of the
benefits of jogging/exercising a lot.
Don’t Just Sit, Get Fit
If you have trouble staying fit at work, these office
exercises are a great way to keep your body
moving right at your desk.
 You can stretch and strengthen your body, all
within the comfort of your office chair or your
office space.
 Please note, this workout does NOT take the
place of traditional strength and conditioning
training, but offers you a way to keep your blood
moving if you can't get away from your desk.
 These exercises will help strengthen muscles,
increased productivity, burn calories, increase
blood circulation and decrease risk of morbidities

Equipment Needed
A chair
 Water bottle or light-medium dumbbell
 Desk

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Can you think of anything else you can
use at your desk? Or around the office?
Precautions

See your doctor before trying this
workout if you have any injuries, illnesses
or other conditions. Make sure the chair
you use is stable. If you have wheels, push
it against a wall to make sure it won't roll
away.
Sitting Exercise
Exercises to do while sitting at your desk at work
Stretches for Your Wrists and
Arms

Wrist Stretch:
◦ Extend arm in front, palm up and grab the
fingers with other hand.
◦ Gently pull the fingers towards you to stretch
the forearm, holding for 20-30 seconds.
◦ Repeat on the other side.
Stretches for Your Wrists and
Arms

Wrist & Forearm:
◦ Press hands together in front of chest, elbows
bent and parallel to the floor.
◦ Gently bend wrists to the right and left for 10
reps
Stretches for Your Lower Back

Lower Back Stretch:
◦ 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.
Lower Body Exercises

Hip Flexion:
◦ Sit tall with the abs in and lift the left foot off
the floor a few inches, knee bent.
◦ Hold for 2 seconds, lower and repeat for 16
reps.
◦ Repeat on the other side.
Lower Body Exercises

Leg Extension:
◦ Sit tall with the abs in and extend the left leg
until it's level with hip, squeezing the
quadriceps.
◦ Hold for 2 seconds, lower and repeat for 16
reps.
◦ Repeat on the other side.
Lower Body Exercises

Inner Thigh:
◦ Place towel, firm water bottle or an empty
coffee cup between the knees as you sit up
tall with the abs in.
◦ Squeeze the bottle or cup, release halfway and
squeeze again, completing 16 reps of slow
pulses.
Lower Body Exercises

Chair Squat:
◦ While sitting, lift up until your hips are just
hovering over the chair, arms out for balance.
◦ Hold for 2-3 seconds, stand all the way up and
repeat for 16 reps.
Lower Body Exercises

Dips:
◦ Make sure chair is stable and place hands next
to hips.
◦ Move hips in front of chair and bend the
elbows, lowering the body until the elbows
are at 90 degrees.
◦ Push back up and repeat for 16 reps.
Lower Body Exercises

One-Leg Squat:
◦ Make sure the chair is stable and take one foot
slightly in front of the other.
◦ Use the hands for leverage as you push up into a onelegged squat, hovering just over the chair and keeping
the other leg on the floor for balance.
◦ Lower and repeat, only coming a few inches off the
chair for 12 reps.
◦ Repeat on the other side.
Upper Body Exercises

Front Raise to Triceps Press:
◦ Sit tall with the abs in and hold a full water bottle in the
left hand.
◦ Lift the bottle up to shoulder level, pause, and then
continue lifting all the way up over the head.
◦ When the arm is next to the ear, bend the elbow, taking
the water bottle behind you and contracting the triceps.
◦ Straighten the arm and lower down, repeating for 12 reps
on each arm.
Upper Body Exercises

Bicep Curl:
◦ Hold water bottle in right hand and, with abs in
and spine straight, curl bottle towards shoulder
for 16 reps.
◦ Repeat other side.
Ab Exercises

Side Bends:
◦ Hold a water bottle with both hands and stretch it up
over the head, arms straight.
◦ Gently bend towards the left as far as you can, contracting
the abs.
◦ Come back to center and repeat to the right.
◦ Complete 10 reps (bending to the right and left is one
rep).
Ab Exercises

Ab Twists:
◦ Hold the water bottle at chest level and, keeping
the knees and hips forward, gently twist to the
left as far as you comfortably can, feeling the abs
contract.
◦ Twist back to center and move to the left for a
total of 10 reps.
◦ Don't force it or you may end up with a back
injury.
Standing Exercise
Exercises to do in your office “space”
Beyond the Chair: Standing Desk
Exercises

Single Leg Balance & Reach
◦ From a straight posture slightly bend knees.
◦ Slowly reach one leg straight out front then move
back to starting position without putting it down.
◦ Using the same leg, slowly reach out to the side
the move back starting position without putting it
down.
◦ Using the same leg, slowly reach out to the rear
the move back starting position without putting it
down.
◦ Complete this series 10 times around then
switch legs.
Beyond the Chair: Standing Desk
Exercises

Invisible Chair
◦ From a straight posture: Shoulders Back, Back
straight, Chin Up & Buttocks slightly Tucked In.
◦ Slowly bend down as if you are going to sit in a
chair.
◦ Bend to a comfortable level & stand again.
◦ Repeat throughout the day.
◦ For a bit of extra “umph” squeeze your buttocks
while standing
Beyond the Chair: Standing Desk
Exercises

Triceps Press
◦ Standing at your desk, bend at the hips while
keeping a flat back and using your desk for
support.
◦ While holding a light weight, or simply using a
closed fist, pull your elbow back while keeping
your shoulders square toward your desk.
◦ Slowly extend your elbow to a straight back
position.
◦ Extend & bend your elbow for 12 repetitions
then switch to other arm.
Beyond the Chair:
Standing Desk Exercises

Calf Raises
◦ Starting from a straight posture: Shoulders
Back, Back straight, Chin Up & Buttocks
slightly Tucked In.
◦ Rise up to the ball of your feet & hold for a
12 count.
◦ Lower to a standing position.
◦ Repeat throughout the day.
Beyond the Chair: Standing Desk
Exercises

Desk Push-Ups
◦ From a straight posture: step a few feet away
from your desk.
◦ Place you hands of on the edge of your desk
and relax your shoulder down & back.
◦ Lower yourself slowly toward your desk &
back up.
◦ Repeat throughout the day.
Beyond the Chair:
Standing Desk Exercises

Quad Stretches
◦ From a straight posture: Shoulders Back, Back
straight, Chin Up & Buttocks slightly Tucked In.
◦ Reach behind you & grab one of your ankles
keeping your foot behind you.
◦ Slowly pull on your ankle while slightly pushing
your hip forward.
◦ You should feel a nice stretch through your
quadriceps (the muscle in front of your thigh).
◦ Repeat on other leg.
Beyond the Chair:
Standing Desk Exercises

Hip Abduction
◦ Standing by a counter or chair for support,
keep abs tight, shoulders back, chin up and
your body straight
◦ Be sure your hip, knee and foot are pointing
straight forward.
◦ With your knee straight, lift your leg out to
the side. Slowly lower your leg so your foot is
back on the floor.
Beyond the Chair:
Standing Desk Exercises

Hip Flexion
◦ Raise one leg slightly forward, keeping your
knee straight until your foot is about 3 to 4
inches off the floor.
◦ Hold, then slowly lower.
◦ Repeat several times for each leg.
Beyond the Chair:
Standing Desk Exercises

Hip Extension
◦ Standing by a counter or chair for support,
keep abs tight, shoulders back and chin up
◦ Raise one leg slightly backward, keeping your
knee straight until your foot is about 3 to 4
inches off the floor.
◦ Hold, then slowly lower.
◦ Repeat several times for each leg.
Beyond the Chair:
Standing Desk Exercises

Lunges
◦ Keep your upper body straight, with your shoulders
back and relaxed and chin up (pick a point to stare at
in front of you so you don't keep looking down).
◦ Always engage your core.
◦ Step forward with one leg, lowering your hips until
both knees are bent at about a 90-degree angle.
◦ Make sure your front knee is directly above your
ankle, not pushed out too far, and make sure your
other knee doesn't touch the floor.
◦ Keep the weight in your heels as you push back up to
the starting position.
Other Workplace Exercise Ideas

Can you think of more ideas for workplace
exercises?

Consider 9 ways to make workplace exercises part of
your routine:
Other Workplace Exercise Ideas

No. 1: Make the most of your commute
◦ Walk or bike to work. If you ride the bus or the
subway, get off a few blocks early or at an earlier stop
than usual and walk the rest of the way.
◦ If you drive to work, park at the far end of the
parking lot — or park in the lot for a nearby building.
In your building, take the stairs rather than the
elevator.
Other Workplace Exercise Ideas

No. 2: Look for opportunities to
stand
◦ You'll burn more calories standing than sitting.
◦ Stand while talking on the phone. Better yet, try a
standing desk — or improvise with a high table or
counter. Eat lunch standing up.
◦ Trade instant messaging and phone calls for walks to
other desks or offices.
Other Workplace Exercise Ideas

No. 3:Take fitness breaks
◦ Rather than hanging out in the lounge with coffee or
a snack, take a brisk walk or do some gentle
stretching. Hold each stretch for 15 to 30 seconds.
Other Workplace Exercise Ideas

No. 4:Trade your office chair
for a fitness ball
◦ Trade your desk chair for a firmly inflated
fitness or stability ball, as long as you're able
to safely balance on the ball.
◦ You'll improve your balance and tone your
core muscles while sitting at your desk.
◦ You can even use the fitness ball for wall
squats or other workplace exercises during
the day.
Other Workplace Exercise Ideas

No. 5: Keep fitness equipment in
your work area
◦ Store resistance bands — stretchy cords or
tubes that offer weight-like resistance when
you pull on them — or small hand weights in a
desk drawer or cabinet.
◦ Do arm curls between meetings or tasks.
Other Workplace Exercise Ideas

No. 6: Get social
◦ Organize a lunchtime walking group.
◦ You might be surrounded by people who are ready to
lace up their walking shoes — and hold each other
accountable for regular exercise.
◦ Enjoy the camaraderie, and offer encouragement to
one another when the going gets tough.
Other Workplace Exercise Ideas

No. 7: Conduct meetings on the go
◦ When it's practical, schedule walking meetings or
walking brainstorming sessions.
◦ Do laps inside your building or, if the weather
cooperates, take your walking meetings outdoors.
Other Workplace Exercise Ideas

No. 8: Pick up the pace
◦ If your job involves walking, do it faster.
◦ The more you walk and the quicker your pace, the
greater the benefits.
Other Workplace Exercise Ideas

No. 9: If you travel for work, or plan to
work while you travel plan ahead
◦ If you're stuck in an airport waiting for a plane, grab your
bags and take a brisk walk.
◦ Choose a hotel that has fitness facilities — such as
treadmills, weight machines or a pool — or bring your
equipment with you.
◦ Jump-ropes and resistance bands are easy to sneak into a
suitcase.
◦ Of course, you can do jumping jacks, crunches and other
simple exercises without any equipment at all.
Other Workplace Exercise Ideas

You may spend your workdays at a desk,
but you don't need to take it sitting down.
From fitness breaks to walking meetings,
make workplace exercises part of your
routine.
Cardio at the Office
Walk around the office or building
 Walk in place while waiting
 Mountain climbers
 Jumping jacks
 Jump rope


Can you think of others?
Beyond the Office Tips

No time to exercise outside the office
either?
◦ Here are some tips for getting active beyond
the office:
 Get out the leash and walk your dog. It’s a great
activity for both man and man’s best friend. Your heart
— and your pooch — will thank you!
 Take your child for a brisk walk. It’s an excellent way
to get some one-on-one time (or one-on-three,
depending on the size of your brood.) Spice up your
routine by exploring new neighborhoods or turning
your walk into a scavenger hunt.
Beyond the Office Tips

Mall walk. Are you sweating (or shivering) at the idea of
walking outside? Take a brisk stroll around your local mall
instead. Window shop, people watch and give your heart a
workout in a climate-controlled environment.

Join a team. Pick an activity you love and round up some
friends. Team sports can be fun — and keep you motivated
and accountable.

Walk and talk. Even if you’re glued to your phone for work
calls, you don’t have to be glued to your seat. Make it a habit
to talk and walk. Some workplaces have walking paths to
make it even easier to burn while you earn.
Beyond the Office Tips

Tune into fitness during TV time. Reject your inner
couch potato. Walk, jog in place or use the treadmill at the
gym while you watch your favorite 30-minute show.

Park and walk. How many times have you circled the
parking lot to find “the” spot? Spare yourself the stress and
gain more energy by parking far away (or even in a remote
lot) and walking farther to your destination.

Take the stairs. The elevator may go up — but it doesn’t
make your heart rate climb. Take the stairs instead. You may
huff and puff at first, but over time, your body will thank you.
Beyond the Office Tips

Dance! Do it in a ballroom, at a club or
even in your living room.You’ll burn
calories and gain a new hobby.

Skip the cake, say goodbye to pie
and take a walk after dinner.You’ll get
a reward that’s sweeter than dessert:
more family time.
Beyond the Office Tips

Try a treadmill desk
◦ If you work at home why not take exercise to the next level,
consider a more focused walk-and-work approach. If you can
safely and comfortably position your work surface above a
treadmill — with a computer screen on a stand, a keyboard on a
table or a specialized treadmill-ready vertical desk — you might
be able to walk while you work.
◦ In fact, Mayo Clinic researchers estimate that overweight office
workers who replace sitting computer time with walking
computer time by two to three hours a day could lose 44 to 66
pounds (20 to 30 kilograms) in a year. The pace doesn't need to
be brisk, nor do you need to break a sweat. The faster you walk,
however, the more calories you'll burn.
Beyond the Office Tips
Ever get bored waiting in line at the copy
machine or at the grocery store?
 Here are some exercises to do when waiting in
a line without drawing too much attention to
yourself.

◦ Bottom squeezes: Crunch your bottom. Tense your
glut (bottom) muscles and hold for a count of 10. Release
and deeply inhale and exhale. Repeat eight to ten times.
Beyond the Office Tips
◦ Abdominal contractions: Hold in your abs.
Exhale all your breath so your abdomen is sucked
in. Hold for three seconds, inhale and roll your
shoulders back for another three seconds. Repeat
for a count of eight.
◦ Lower Extremity Tense: Work leg muscles.
Starting with your toes, tense and release every
muscle up your leg until you get to the groin area.
Do this slowly so you feel the pull and then
release of your calves, thighs and all muscles up
and down your legs. Repeat twice.
Beyond the Office Tips
◦ Upper Body Tense: Work upper body muscles.
Using the same tensing and release method as you did
for your legs, work your upper body. Start at the base
of your torso, tense and release through your back,
up your arms and end at the neck. Repeat twice.
◦ Toe Raises: Stand on your toes. This one may tip
some people off that you are doing more than
standing in line but no one usually cares. Stand with
your heels flat and your legs shoulder width apart.
Using only the muscles of your legs, get up on your
tip toes and hold for three seconds. Come down and
deeply inhale and exhale. Repeat eight times.
Beyond the Office Tips
◦ Head & Shoulder Rolls: Do shoulder and head rolls.
This exercise, too, may give a little hint that you are
exercising. Roll your shoulders back for a count of three,
then forward for a count of three. Repeat eight times.
Once your shoulders are loosened up, move on to your
neck and head. Roll your head to the left three times and
then to the right three times. Repeat for a count of eight.
Beyond the Office Tips
If these ideas don’t work for you, find
something that you enjoy.
 Ditching the excuses can be the first step
to a healthier you.
 Of course, if you have an injury, talk to
your doctor first to see if there’s a lowimpact exercise you can do or find out if
you should wait until you’re healed.

Questions?

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Survey.

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References
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http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.ht
m
http://exercise.about.com/library/officeworkout.htm
http://www.ehow.com/how_4557368_exercise-standing-line.html
http://standingfit.com/
http://www.mayoclinic.com/health/office-exercise/SM00115
http://www.shape.com/fitness/workouts/know-your-basics-how-dolunge
http://www.arthritistoday.org/fitness/exercise-videos-andphotos/surgery-prep-exercises/standing-hip-extension-photo.php
http://orthoinfo.aaos.org/topic.cfm?topic=A00303