Looking to increase your well-being? Try incorporating these five simple exercises into your work day to limit the side effects of sedentary behavior.
To engage the core, try these seated leg pull-ins. Sit at the front edge of your chair and lean back about 45 degrees, or as much as your chair will allow. Clutching the bottom of the chair for support, bend your knees and draw both legs up toward your stomach. Try it for 15 reps!
Stand in front of your desk, holding onto the edge if you need support, and lift one leg backwards, aiming for your foot to reach the top of your thigh. Repeat this motion for 15 reps and then switch legs.
No weights? No problem! Grab a stapler and starting at the thighs, curl your arm upward towards the chest — just like a regular curl. You can do this exercise seated or standing. Try this for 15 reps then switch arms.
Imagine there is a pencil in the center of your back and your goal is to break that imaginary pencil. Squeeze your shoulder blades together to strengthen your back and hold this position for 15 seconds. Repeat three times.
Last but not least, focus on your posture! Maintaining perfect posture throughout the day can engage your core and prevent injury, aches and pains. Align your ears directly over your shoulders, position your monitor to encourage a natural downward gaze and sit with your chair unlocked, allowing for natural movement throughout the day.