How can I exercise at my desk?

 

You can exercise at your desk in a variety of ways.


The three main components of a fitness program are aerobic and resistance training and stretching. There is a short video for each component that can be done almost anywhere, including your desk.


Stretching

Stretching should be performed almost daily. Try the General Stretches Video that works your entire body or perform those that are intended for just the upper body to prevent shoulder and neck disorders at (stretches to prevent shoulder and neck disorders) or additional ones for the back and hips at (stretches to prevent low back disorder). General stretches can be done before and after exercise as well as at your desk.

  1. •Before stretching try to warm up for a couple of minutes.

  2. •Hold each stretch for 15-30 seconds.


Aerobic Conditioning

Aerobic training should be performed almost daily. The aerobic body flow exercises are functional requiring the entire body to move in different directions. It is intended to increase heart rate and metabolism at a moderate level of exertion. The video only takes a few minutes. If done a few times a day you can easily meet your daily aerobic exercise requirements. To make it harder bend lower and lift legs higher. To make it easier don’t bend your leg as low and don’t lift your legs high. See body flow video.


Resistance Conditioning

Resistance training should be performed a couple times a week. You can resistance train at your desk or at home or at the gym with the series of exercises using either bands or free weights. Bands travel very well. Don’t move without a rest of 30-60 seconds between exercises unless you are  highly condition. In the video I did not rest to make the video shorter. Work to momentary muscular fatigue, not pain. Remember to follow all the rules (see Rules).













General Stretches Video-YouTube

Aerobic Body Flow Video

Resistance Training with Dumbbells

Resistance Training with Bands

The following exercises can also be done at your home, hotel room, or a gym.

We are designed to move, try not to stay in any single position too long