How much do you sit during a typical day? Let’s add it up!
According to the Population Reference Bureau, the average worker spends about 26 minutes commuting to work (and we all know it’s even longer for those in large metro areas). This means on average we spend about an hour each day just sitting in our cars or on the bus or train. Add that to the typical 8 hour work day and we’re at 9 straight hours of sitting!
Studies have shown that sedentary behavior can not only lead to Type 2 diabetes, but to cardiovascular issues and cancer as well. Even if we exercise, the negatives from sitting still outweigh the positives of our workouts.
So if exercising regularly can’t even help us combat our sedentary work lives, what can we do? Well, while it may seem like we’re going to lose the battle against sitting, there are a few things that we can do to tip the scale back in our favor.
The main thing is to get up! While standing desks have their benefit and will at least get you out of your seat, even standing up won’t truly undo the harms of sitting all day. The best thing you can do for yourself is to go for a quick walk (1-5 minutes) every hour.
Don’t think you have time for a little stroll around the office? There’s another option. Deskercise! You’re probably sitting there with a puzzled look on your face, thinking…”Deskercise? That sounds like a sure fire way to not look professional and to get people to look at me in a funny way.” But, there are ways to be discreet about it.
Here are some of our favorite (and not so noticeable) moves:
- Glute Squeeze: Squeeze your glutes, hold for 5-10 seconds, and then release. Repeat until your glutes are tired.
- Leg Raises: Straighten your legs under your desk, hold for 5-10 seconds, lower your legs without letting your feet touch the ground and raise your legs again. Do 15 Reps. You can also alternate your legs if you don’t want to lift both at once.
- Handshake: Clasp your hands together with one thumb pointing upward and the other pointing downward and then pull. Hold for 10-20 seconds, release and repeat.
- Shoulder Shrug: Raise both shoulders in a shrug, hold for 5 seconds, and relax. Do 15 Reps.
- Perfect Posture: Sit properly by following desk ergonomics.
Check out some other Deskercise moves:
- The Ultimate “Deskercise” Stretch Routine – Healthline
- Deskercise! 33 Smart Ways to Exercise at Work – Greatist
- Deskercise: 6 Discreet Desk Exercises To Keep You In Shape While You Work – Medical Daily