On average, we spend about 9.5 hours a day sitting. Compare
that to the 7.5 hours of sleep we are getting on average, we are doing a lot of
You probably commute to and from your job in a car or maybe
you commute by train or bus, but you’re always sitting. You roll into the
office and sit down at your desk and stare at your screensaver while listening
to voicemails. Meetings, conference calls, and maybe even a little gossip
session, probably all done while sitting.
At the end of the day, you sit down for the commute home
where you most likely can’t wait to hit the couch.
See how much and how quickly it can all add up?
The good news is that with a little more activity throughout
the day, we can actually reverse the inevitable weight gain; maybe even lose up
to 20 pounds — associated with such a desk bound existence.
Here are a few basic exercises to do at your desk!
The Silent Seat
Believe it or not, some exercises can be kept under wraps,
and this is one of them. To start toning, simply squeeze the buttocks, hold for
5-10 seconds, and release. Repeat until the glutes tire. The results will be
uplifting in more ways than one.
The Desk Chair Swivel
Lucky enough to have a fun swivel chair? Use its twirl to
your advantage with this abs fix. Sitting upright and with the feet hovering
over the floor, hold the edge of your desk with your fingers and thumb. Next,
use the core to swivel the chair from side to side. Swish back and forth for 15
The Posture Perfecto
Perfect posture is a must for long days at the desk! Adjust
the chair height to make sure the feet, hips, and arms are at 90-degree angles
to the floor. Engage the core to keep the back straight throughout the day. No
The Fab Abs Squeeze
Another silent exercise; this one can be done secretly when
walking down the hall or seated during a call. Simply take a deep breath and
tighten the abdominal muscles, bringing them in towards the spine as you
exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.
The Stair Master
Want to avoid elevator small talk in favour of elevating the
heart rate? Take the stairs! Try and take two at a time every other flight for
a real leg burn.
The Shoulder Shrug
Not recommended for board meetings (unless you’re really on the
fence). Simply raise both shoulders up toward the ears, hold for 5 seconds, and
then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder
shrugs while standing and holding a paper ream in each hand.
Due to our desk bound lifestyles, including exercise into our
daily routine is more important than ever. From controlling weight and
combatting health conditions, to boosting energy and improving mood, the
benefits are endless. Little changes here and there can go a long way in
keeping you healthy and happy.
“We have been using Company Fusion recently to fill a vacancy, what struck us is how close to the brief the candidates put forward have been. This has greatly reduced time and cost in finding the right staff for our vacancies and we would not hesitate to recommend Company Fusion to other businesses looking to recruit.”