“Deskercise” Anyone???
“I just don’t have time.” I wish I could tell you how many times I have heard those words come from my coworkers’ mouths when
they ask me “why” I work out on my lunch hour. Many of us grew up with the thinking that you worked out for one purpose: to lose
weight. But honestly, that isn’t why I exercise during my lunch hour. For starters, I like getting out of my office for a while. Not
only does it help with stress, it breaks up the day. Second, I like to eat, and exercising allows me to eat what I want, when I want.
Third, the time outside the office gives me the chance to talk about non-office things with my friends that I don’t want nosy
eavesdroppers to hear, such as my kids, TV shows, my spouse, or my extended family. Finally and most importantly, I exercise to
stay healthy so that I can live a long, healthy life and be a mom and role model for my kids.
My reasons for exercising are no different from what the Mayo Clinic lists as 7 benefits of regular physical activity on their website:
1. Exercise controls weight
2. Exercise combats heath conditions and diseases
3. Exercise improves mood
4. Exercise boosts energy
5. Exercise promotes better sleep
6. Exercise puts the spark back into your sex life
7. Exercise can be fun!
Wait… Did the Mayo Clinic really say exercise can be fun? They sure did, and I must admit that I agree that it can be. Exercise can
be anything that gets your heart rate up and body moving. Exercise can be taking the stairs between floors at work. It can be dancing
with your daughter, son, nephew, grandchild or spouse while making dinner. It can be taking a walk after dinner with your kids, dog,
or significant other. Whatever “it” is, try to get in at least 30 minutes a day, every day. It doesn’t have to be 30 minutes straight. You
could do 10 minutes in the morning, 20 minutes in the evening. Just get some exercise in your day!
Obviously, exercising during lunch is not for everyone. Some of us cherish our lunch hour and exercise is the last thing we are
thinking of doing. We read our latest novel during lunch, gossip with friends, or run a few errands to get them out of the way. But
what if you could exercise at work? While you work?
Ok, Ok… what is your point, Mary-Ann? When I started writing this piece for our employees’ page on our website, I kept noticing a
funny little word when I googled “Exercising while at work.” The word: DESKERCISE. It’s everywhere! Universities have pages
dedicated to Deskercise to help staff get moving. The best article I found came from an author named Jodie Schneider and I have
posted much of it below. It offers simple exercises we can all do while sitting at our desks or while at a copy machine
Coworkers… My challenge to each of you is to read the article below from author Jodie Schneider, who offers ways to tone up and
burn some calories while working. Next, try at least one of the exercises today, and then let me know how you did. Then try another
one tomorrow, and so on, and so on.
The following was taken from "10 Office Exercises You Can Do Secretly" by Jodie Schneider….
Copy Machine Calisthenics
Time spent watching copies spew out of the copy machine can be rather unproductive. Make use of these precious minutes with some
leg toning and strengthening exercises.
With leg lifts and swings you use the muscles in the leg you are moving and also use the weight of your body to strengthen the leg you
are standing on for support. It's best to hold onto the copy machine for balance. If you hear someone approaching, you can quickly
stop.
 Lift one leg to the back or side, keeping it straight.
 Slowly lower it.
 Change sides.
 In the same position, bend your right knee.
 Swing leg forward and back for 30 seconds.
 Repeat with left leg.
Glute kicks and calf raises will stretch out your hamstrings and calves.
 Stand with one leg straight.
 Try to kick your buttocks with the heel of your other leg.
 Repeat ten times with each leg.
 Next, raise your heels off the floor.
 Slowly lower them.
 Repeat ten times.
Under Desk Dynamics
Your co-workers will see you intently studying Odyssey, but they won't see you strengthening your abs and relieving your tired leg
muscles.
 Start with feet flat on floor.
 Sit tall at your desk.
 Hold your abdominal muscles tight.
 Extend one leg until it is level with your hip.
 Hold for ten seconds.
 Slowly lower leg.
 Repeat 15 times.
 Change legs.
Chair squats are an effective body-strengthening exercise. Sneak a few in every time you get up from your chair and sit back down.
 Stand tall.
 Keep back straight.
 Lower to one inch of chair, pretending you are sitting down.
 Hold for ten seconds.
 Lift back up to standing position.
You don't need a resistance band to get great leg toning.
 With legs straight, cross one on top of the other.
 Raise them off the floor.
 Press top leg down and resist with bottom leg.
 Do until muscles are tired.
 Repeat with opposite legs top and bottom.
High Profile Aerobics
It's good for your career to be seen around the office. These aerobic exercises will help to keep your weight down and your profile
high.
 To keep your projects and your body moving, visit colleagues rather than e-mailing them.
 Drink a lot of water. Research suggests that drinking water can aid in your weight loss efforts. Plus, the more trips to the
restroom, the more calories you'll burn. To increase the calorie count, visit a restroom further away from your desk. You
might also run into some new people along the way.
 Always walk fast without running. It'll get your heart beating faster and make it look like you have somewhere important to
be.
 Take the stairs whenever possible instead of elevator. For a better workout, take the steps two at a time.
Bottom Line Lifters
While you are helping your company to increase its bottom line, you can also lift your own. Try these exercises to tighten and
strengthen your gluteus muscles, as well as relieve back pain.
 Lift one glute up and almost off the chair.
 Perform in a side-to-side rocking motion for 30 seconds.
 Next, squeeze your gluteus muscles.
 Hold for ten seconds.
 Release.
Although originally intended for dancers, arabesque circle exercises performed while you are talking on the phone can be an effective
glute and hamstring toner. This is best performed if you have a private office.
 Stand with your feet shoulder-width apart.
 Shift weight to left leg.
 Lift right leg behind you.
 Hold on to your desk or chair for balance.
 Slowly circle your left leg clockwise 25 times and counter-clockwise 25 times.
 Switch legs.
Water Bottle Workouts
Who needs weights? A full water bottle makes an excellent substitute for a dumbbell. If anyone interrupts, you can simply take a
drink. Begin with bicep curls to tone and strengthen your arms.
 Sit tall with abs pulled in.
 Hold water bottle in right hand and curl it up towards your shoulder.
 Repeat 15 times.
 Change arms.
You can also use your water bottle to do front arm raises and overhead presses.
 Hold water bottle in right hand.
 Bend elbow.
 Extend arm overhead.
 Repeat other side.
Water bottle twists are a great way to work your waistline. Repeat 10 times.
 Hold water bottle at chest level.
 Twist to the right as far as you can.
 Twist back to center.
 Twist to the left.
Innovative Isometrics
Isometric exercises are also sometimes known as static strength training. With no visible movement of the joint, these exercises can be
performed unnoticed.
If you spend a lot of time on your computer, hand squeezes will offer some relief to your fingers. You can do these with or without a
stress ball.
 Make a fist.
 Squeeze.
 Hold and release.
 Stretch fingers.
 Repeat ten times
Strengthen your calves and ankles while you read, data entry or talk on the phone.
 Stand and hold onto your chair.
 Rest your left foot on back of your right calf.
 Raise up on your toes.
 Hold for 20-30 seconds.
 Repeat three times.
 Change legs.
Kegel exercises help prevent or control urinary incontinence by strengthening your pelvic floor muscles. You can do them discreetly
while performing any routine task.
 Contract your pelvic floor muscles.
 Hold for five seconds.
 Relax.
 Repeat five times, three times a day.
You can use this squeeze, hold and release technique to strengthen just about any muscle.
No-sweat Calorie Burners
Sometimes the best way to burn calories isn't by exercising at all. Following are a few non-exercise ways to shed some weight.
 Stand whenever you can. You'll burn more calories than sitting, as many as 50 more an hour for a 155-pound person [source:
Platkin].
 Fidgeting can burn an extra 350 calories a day. Rapidly tapping your feet, talking with your hands, and chewing gum, all
count. While the calorie burn for each movement is minimal, fidgeting could add up to a loss of up to 36 pounds (16.3
kilograms) a year [source: Platkin].
 Good posture is an effective core strengthening measure. It requires you to use muscles to keep your tummy tight and your
back straight. Do it continually to build abdominal strength, alleviate lower back pain and help you feel more confident.
 Deep breathing helps you relax and lowers heart rate. Breathe in through your nose and out through your mouth.
 Laugh often. It tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and gives you a
better outlook on life.
By making exercise part of your everyday work routine, you'll be healthier, happier and more productive. But let's keep that our little
secret.
Schneider, Jodie.
"10 Office Exercises You Can Do Secretly"
08 April 2011.
HowStuffWorks.com.
<http://health.howstuffworks.com/wellness/diet-fitness/exercise-at-work/10-office-exercises-you-can-do-secretly.htm> 31 May
2013.