Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from March 2018
Getting Through Work With Deskercise!
We all lead very busy lives and sometimes it’s not easy to find time to exercise. The World Health Organisation (WHO) recommends Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. On top of that WHO also recommends muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
This might sound like a dauntingly large amount of time to invest but in reality, it is only roughly 10-20 mins per day. Now if you’re like me and spend most of your weekdays at work (especially if you are at a desk behind a computer screen) then it can be challenging to find ways to exercise whilst at work. It is very important to make sure your muscles are being regularly challenged to ensure you at least maintain strength if not improve it. Not to mention the benefit to joint health, metabolism and blood sugar regulation. Now not everyone can be as lucky as me and literally work inside a fully fitted out gym so I thought I would provide you with a small list of quick, convenient desk-based exercises that you can do at work…
- Arm Curl Holds – Sit close to a desk (adjust seat height as necessary), place arms underneath the desk with elbows at 90 degrees with the hands clenched into a hammer grip or with palms facing upwards. Push upwards against the underside of the desk for 10 seconds, repeat 10 times.
- Tricep Pushdowns – Sit close to a desk (adjust seat height as necessary), place arms on top of the desk with elbows at 90 degrees with hands clenched into a hammer grip or with palms facing down. Push down into the desk for 10 seconds, repeat 10 times.
- Pushups – Leaning on the desk with straight body and straight arms, lower your body towards the edge of the desk with good posture as far as comfortable and push back until arms are straight. Repeat 10 times.
- Squats – Whilst seated place your feet a hip-width apart with your toes facing forwards. Place arms across your chest and stand up. Slowly lower yourself back into your chair maintaining correct knee alignment. Repeat 10 times.
- Calf Raises – Standing next to your desk and lifting your heels as far off the ground as possible, holding the tip-toe position for 3 seconds and slowly lowering your heels back to the ground. Repeat 10 times.
Setting yourself a target and adhering to it is vital to success when it comes to changing your lifestyle so set yourself a challenge to complete these exercises at least once daily whilst at work this coming week!