Many times we get caught up in our work and forget to get sufficient exercise throughout the day. Do not stress, exercise does not have to be a dedicated amount of time. An exercise is a simple stretch, strength, or movement. We can break this down in simple terms and say that every time you sit down you have done one squat, Woohoo!
Work Exercises
For Sitting Workers
- Overhead punches
- Sit with feet flat on the floor
- Bend elbows so that hands are in front of your face
- Punch upward, alternating sides
Modifier: Sit on a resistance band and hold either end in your hands when punching
- Squats
- Start in a standing position
- Bend knees as if sitting in a chair. Be sure to keep your weight in your heels
Modifier: Stand on a resistance band and hold snug in the squatted position to add extra challenge when standing
- Lateral Lifts
- Stand with arms extended, one arm out to your side and one arm out in front of you
- Lower both arms and the shoulder keeping your elbows straight
- Raise both arms switching their position, so that the side arm is now in front and the front arm is to your side
Modifier: Stand on a resistance band holding either end in your hands, palms facing down to add a challenge.
- Side leg lift
- Stand with feet hip width apart
- Lift one leg and extend to your side. If needed hold on to a sturdy object for balance
- Repeat on other side
Modifier: Stand on both ends of the resistance band making a loop so that the leg you are extending can be inserted in the loop thereby adding a challenge
- Chest expansion
- Sit or stand putting arms out in front with hands together
- Keeping elbows straight move your arms out to your side
Modifier: hold either end of a resistance band to add a challenge
For Standing Workers
- Bent over row
- Stand feet hip width apart
- Hinge at the hips
- Extend arms down your side
- Lift your arms, bending your elbows. Vary how wide you bring your arms out based on personal comfort
Modifier: Stand on a resistance band holding either end in your hands and lift to add a challenge
- Chest press
- Sit or stand with elbows bent and hands near your shoulders
- Press forward in a pushing motion
Modifier: Wrap a resistance band around your back and under your arms holding either end in you hands as you push away
- Standing hip extension
- Stand with feet hip width apart
- Extend one leg behind you as far as comfortable. Holding on to a stable object for balance if needed
Modifier: Stand on a resistance band and loop the other end around the leg you are extending for an additional challenge
- Ankle Flexion
- Sit with leg extended
- Move your toes away from you
- Pull your toes back towards you
Modifier: loop a resistance band around the ball of your foot and hold the other end firmly with you hands to add a challenge
- Standing crunch
- Stand with feet hip width apart
- Raise one knee towards your chest. Hold on to a stable object for balance if needed
- Alternate sides
Modifier: loop resistance band around your foot hold the other end in your hand. Reduce slack when knee is lifted so that you add resistance when lowering you foot.