The 10 minute lunchtime workout

A lack of physical activity drains your body of energy. Sitting at your desk all day hunched over your computer and sliding further into your chair results in heavy legs and a tight lower back.

Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.

Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.

Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:

* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.

Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.

Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.

Squats – are excellent for toning the front and back of your legs and your buttocks.

Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.

Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.

Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.

Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.

These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.

Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.

Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.

Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)

Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.

Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.

... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.


Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies