Do you have a job where you are in your office chair all day? Or just have trouble getting up and doing something during the day? Research has shown that individuals engaging in planned physical activity during the day but have an office job, are still considered sedentary individuals. Are you getting in an hour and a half at the gym everyday? You may think you’re very active, but that’s not always the case. Let’s switch up this sedentary lifestyle, and get moving right from your chair! These are some ways you can get active, and crush those barriers that a job, such as an office job, may come with. Equipment isn’t even necessary, all you need is your chair and you can even grab a water bottle in place of a dumbbell!
Office Stretches
Wrist Stretch: Extend arm in front, palm up and grab the fingers with your other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.
Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.
Lower Body Exercises
Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
Leg Extension: Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.
Upper Body Exercises
Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.
Biceps Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat the other side.
Ab Exercises
Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don’t force it or you may end up with a back injury.
Article written by GUADS member Breanna, with contributions/exercises from www.verywellfit.com
