Every day one of the most common requests I receive from patients is what they can be doing at work to improve their health. Today’s world consists of A LOT of sitting, and the research keeps getting published about a correlation between longer sitting and decreased quality of life. This is why it’s extremely essential to make sure your body is moving throughout the day to combat the negative effects of sitting, as that lifestyle is not getting any better.
The movements to combat this are not hard, but require discipline and commitment in order to break the sitting habit. Rumor has it that in the next few years, the government may make it mandatory for employers to give their employees a certain timeframe of standing. This was complete hearsay, but I really hope this is something that comes to fruition as it would benefit employees massively. It would also benefit the employer a lot too because of the deceased risk of injury and taking time off of work because of pain.
Getting your body moving throughout the day will be great overall, and as someone who likes structure here are a couple things you could do every hour on the hour. There are computer programs and apps that notify you when it’s been an hour, or if you want to do 30 minutes then simply set a timer for every 30 minutes. If you have any questions about any of the movements then go to YouTube and type it in as I’m sure there will be a demo.
8:00 AM – 20 push-ups
9:00 AM – 15 chair jumps
10:00 AM – Walk down 5 floors and up 5 floors
11:00 AM – 25 squats
12:00 PM – Lunch
1:00 PM – 5:00 PM – Repeat above cycle
8:00 AM – 5 floors of stairs up and down
9:00 AM – Sit on a lacrosse ball on your glutes (2 min per side)
10:00 AM – 25 desk push-ups
11:00 AM – Lacrosse ball on pec minor (2 min per side)
12:00 PM – Lunch
1:00 PM – Broom stick passthroughs
2:00 PM – 10 overhead chair lunges per side
3:00 PM – Pigeon pose for 90 seconds per side
4:00 PM – 10 burpees
In our office there is not a lot of sitting, but there is a lot of adjusting and computer work. Since we’re walking around all day the goal is not to do the workout portions, but to focus more on mobility. This is why you’ll find me grabbing bands and doing passthroughs or putting my forearm against a wall and stretching out my pecs.
The movements above are not the be-all and end-all for office workouts, but should be used as a reference for your day-to-day job. I understand that many of you workout before or after work, but hourly movements to balance the effects of sitting will be important for the long haul.
If you have your own routine you like to do in the day at the office I’d love to hear it so others can benefit from your successes.