Feeling stressed? Remember that you can exercise at your desk.  The team at Anderson Peak Performance does this frequently. Stretching,  strengthening  exercises and even short bursts of aerobic activity can be done either at your desk or in a conference room or during your morning commute.

Let’s start the morning commute.  As New Yorkers many of us take mass transit.  During this commute you will more than likely encounter multiple staircases.   This is a great opportunity for strength and aerobic conditioning and can be done in just minutes. Every time you encounter a staircase, try to take the steps two at a time, if your knees are capable. You can also climb the steps of your office building for an additional energy output.  You need not run them but it can be a good way to get in some increased exercise and burn some calories.    Indoor stairwells are not the only option. Maybe on your lunch break you pass a set of outdoor steps. What if you just ran up and down them on the way to picking up your healthy lunch?

When you sit at your desk do you feel comfortable? How does your chair feel? Your legs should be at a 90 degree angle from the floor. Your arms should rest comfortably on your keyboard with your palms being supported, rather than your wrists. Your screen should always be directly in front of you and should be positioned so that you need not strain your neck looking up or down. How about the placement of the things on your desk? Are you always reaching for something, like the phone that you use often?  Place the things that you constantly use within arms reach and leave the outskirts of your desk for the items that you hardly touch. Rearranging your desk only requires a minute of your time. Also, think of your chair as a support system for your posture and ultimately for your body’s structural health. Perhaps, a lumbar support pillow will help with your posture, which will help alleviate back and neck strain.   Men, do you sit on a fat wallet? This throws off your posture and may lead to back pain.  A monthly clean out of your wallet and putting it in your front pocket will help .

Do you know what else only takes a minute of your time? Stretching at your desk! Where do you feel uncomfortable? You can easily stretch that part that twinges or feels stiff.  Its just a matter of standing and lifting your arms into the air.  Look to the left and twist your torso to the right and then switch sides, ten times each. This takes no time at all.  Another stretch at your desk can be small slow arm circles in both directions (25 times each side) or a passive neck range of motion stretch in all directions for 5 second each…nice and slow.  Do you feel a tightness in your hamstring from last nights pick-up basketball game? Close the door of your office, sit on your chair and place your heel on your desk.  Then stretch forward toward your desk. Putting your feet up is good for you!

Stand up and march in place when you are on the phone, or waiting for a printout.  Jumping jacks are also possible in your office or conference room.  Ladies,  remember to remove your heels if you want to do jumping exercises like “pretend” jump rope, lunges or jumping knee lifts. If you are not into jumping, why not try some yoga poses? Yoga strengthens and lengthens your muscles while providing a much needed calm. Bring in an exercise band and you will have your own little personal gym at your desk. You can place the band under your feet (sitting or standing) and do biceps and triceps strength training. You can pretend that you are Mohammed Ali and do some shadow boxing while standing near your desk. “Float like a butterfly, sting like a bee!”

How close is your job from Central Park?  Ask a co-worker to join you for a nice, brisk walk or perhaps some yoga in the sunshine.  If its raining you can do laps around the office hallways or hit the stairs and see how many levels you can achieve. Park your car in the farthest spot from the front door and add in some steps to your day. Some people use a pedometer and achieve 10,000 steps a day (5 miles). Have you thought about how many steps you take?  Also take into consideration that 20 city blocks is a mile.

Today is the day to think through your office routine.  Are you supporting your back, neck and your overall health by using your workstation to your advantage? Have you tried to sneak in some healthy activity or even thought about breathing while at work? Take a moment to take care of yourself and you will be happier and more productive.  A few positive changes will work wonders.

If you would like a postural evaluation, please give Anderson Peak Performance a call.  I can help you to make changes that will help you achieve the optimal health and well being that you seek.

Take care of yourself!

Dr. A