Exercise at Work
It is hard to find time to exercise, especially for those of us who work in an office. Studies have shown that sitting can contribute to weight gain, high cholesterol and heart disease. Exercising at work may seem impossible, but it is one option for staying fit and keeping your energy up.

It takes some creativity, but there are opportunities to exercise at work if you pay attention. All it takes is a little planning and some inspiration to squeeze in a little movement all day long.

The Basics
You probably know a few tricks for staying active at work. Taking the stairs when you can, parking further away from the door and walking around the office when you can are good places to start. Beyond that, there are a few other options to keep you moving:

• Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you will feel more alert.

• Use the restroom on another floor and take the stairs.

• Fill 1/2 of your water container at the cooler or pantry so that you have an excuse to walk back over every hour or so for a refill.

• Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs).

• Deliver documents or messages to co-workers in person rather than by email.

• Go out for lunch and park on the opposite end of the food court. Don't forget to buy something healthy.

During the day, you should also try out these exercises:

Relieve Low Backache & Pressure (Standing or Sitting)
• While exhaling, slowly lean forward, bring your head toward your knees and let your hands drop to your ankles. Hold for 5 seconds.
• Inhale while you slowly unwind and return your head to its normal upright position.
• Exhale and stretch your arms toward the ceiling.
• Do this five times.

Relieve Upper Back and Shoulder Tension (Standing or Sitting)
• Lift your hands to your shoulders
• Keep your elbows down and push your shoulders back
• Hold for 15 seconds
• Do this five times


Relieve Wrist Tension and Stiffness (Standing or Sitting)
• Place your palms together, chest high, as if in prayer.
• Slowly push your palms together while lifting your elbows slightly and hold for five seconds
• Rotate your hands so the tips of your fingers point to the floor and press your palms together. Hold for 5 seconds and release.
• Do this five times


Relieve Neck and Shoulder Tension (Standing or Sitting)
• Inhale and slowly turn your head to the right until you feel your neck muscles pull. Hold for five seconds.
• Exhale and return your head to face straight ahead.
• Inhale and slowly turn your head to the left until you feel your neck muscles pull. Hold for five seconds.
• Exhale and return your head to face straight ahead.
• Do this five times

Be creative. Any movement is better than none, so don't feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and will also reduce stress.

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