Small
Movements
ASHLEY VAROL, M.ED., CPT
Graphic from: beagreencommuter.com
Why do we need to move?
Research shows that our body experiences many harmful effects
when we do not move enough.
The American sedentary lifestyle is a contributing risk factor for
obesity, heart disease, cancer and diabetes.
Some reports have compared its contributions of a sedentary lifestyle
to comorbidities to smoking.
95% of Americans do not get the minimum required minutes of
exercise as recommended by the US Department of Health & Human
Services, which is equivalent to 150 minutes/week.
What’s so ‘NEAT’ about it?
Non-Exercise Activity Thermogenesis is what
we are looking to create.
This is what happens as we make small
movements throughout the day that don’t
qualify as “exercise” but do create change in
the body.
It helps us to:
◦ Increase metabolism
◦ Increase daily caloric burn
◦ Regulates hormones cortisol & testosterone
Graphic from: cte.sfasu.edu
Posture is Key
The phrase “Your Next Posture Is Your
Best Posture” is what it’s all about – you
need to constantly change things up to
feel your best.
Consider your workstation and what you
may have available to you.
And – the one time high school
trigonometry comes in handy. Focus on
right angles!
Graphic from: computingcomfort.org
So you’re stuck at a desk all day
Though many of us have jobs that bind us to an office space, there are small movements we can
work into our day to help increase our ‘NEAT’ and feeling better.
Standing
Jobs in which individuals have to stand all the
time experience similar complaints as those
individuals who are seated all day. But when
standing, our bodies are more likely to be in
proper alignment or to fidget enough to get
there every so often.
Consider things you can do standing:
Phone calls
Meetings
Reading
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Standing
If you find yourself able to tolerate standing
and want to add a bit more to it, try some of
these options:
Squatting
Calf Raises
Wall Sit
Balancing
Weight Shifts
Walking or Side Stepping
Graphic from: gqindia.com
Seated
Sometimes we can’t get out of our desks, so
lets make the most of it.
Consider things you can do seated:
Phone calls
Meetings
Reading
Graphic from: www.wearerework.co.uk
Seated
A few movements to consider while seated
include:
Calf Raises
Leg Raises
Leg Circles
Knee Rainbows
Plantar/Dorsi-Flexion of Ankle
Graphic from: promericahealth.com
Arm Movements (Seated or Standing)
The upper body is often ignored when thinking
about what to do in the workplace, but can
help in relieving tension in the neck, back and
upper arms.
Consider working these exercises in when:
Listening to a conference call
Watching a webinar
Taking a break away from or at your desk
Graphic from: nchpad.org
Arm Movements (Seated or Standing)
Graphic from: nchpad.org
Options to try include:
Arm circles
Sliding arms up a wall
Bent arm variations
Push Ups Against the Desk
Airplanes
Lawn Mowers
Golf Swings
Graphic from: workouttrends.com
Core Movements
Our core connects our entire body, and
includes muscles in our abdomen, back and
hips. These muscles are greatly affected by a
sedentary lifestyle.
Try some of the following movements while:
Driving to and from work
Sitting on a conference call
Listening to a webinar
While you watch TV at night
Graphic from: thefitchronicles.com
Core Movements
Options to strengthen your core include:
Mild core bracing/kegels
Core Rotations
Pelvic tilts
Back extensions – supported as needed
Lunges
Planks – from wall, desk or floor
Graphic from:innovate2sustain.com
Stretching
Stretching is an excellent way to increase
blood flow throughout the body and to take a
break from the workplace.
Consider setting movement breaks within your
calendar or using an app to remind you to get
up and stretch at least once an hour.
Perform stretching ANYTIME, ANYWHERE
Stretching
Consider:
“Good-morning” stretch
Crossed over legs stretch
Side stretch
Upper body
Lower body
Graphic from: www.ontheroadtofit.com
Abdominal (if proper chair for support)
Chest stretch – arms on table
Cat/Cow from Yoga
Graphic from: www.22daysnutrition.com
Deep Breathing
We often don’t realize that our stress and
anxiety in the workplace can lead to upper
chest breathing which results in additional
carbon dioxide in the body, and less oxygen to
the brain. Taking the time to stop, reset and
breathe can make a big impact on how we feel
and on our productivity.
Deep breathing can be done anywhere,
though some options may be more
comfortable with some privacy.
Graphic from: www.onedowndog.com
Deep Breathing
Some techniques to try include:
Equal Breathing (4 in/4 out)
Abdominal Breathing (hand on belly)
Alternate Nostril Breathing
◦ Right thumb on right nostril, breathe in
through left nostril
◦ At peak, put ring finger on left nostril and
release right nostril and exhale on the right
side
◦ Do for 5-10 breaths, then switch
Graphic from: www.watchfit.com
The future?
Graphic from:
http://bg.ru/society/v_ofise_buduschego_mozhn
o_budet_stojat_i_lezhat-22386/
What additional movements do you do?
Wrap-Up
Adding movement into your day can be hard at first – but
setting aside the time will make your day go faster and leave
you feeling more refreshed and ready to take on your after
work activities.
Consider who may help you as you make these changes – is
there a colleague in the office that may buddy up with you?
Or a way to remind yourself through the day?
Make it a priority, and it’ll pay off!