Deskercise: Exercising in the office

CEBU, Philippines - Today's fast-paced lifestyle - mainly due to economic hurdles - makes it difficult or altogether impossible for some people to find time to exercise. Which is ironic, since the body that is hard at work is supposed to be maintained properly with exercise. Many workers, particularly office-bound workers, are at a loss for ways to sweat it out, in order to get their bodies in good condition.

It's easy to get absorbed in a job that one loves. It's interesting, rewarding and challenging. But it can also be hazardous to one's health.

It is common knowledge that an un-well body cannot sustain the work of the mind. Thus, office workers, whose jobs are mostly mental, need to find ways to exercise in order to keep their bodies running well.   

Office spaces are often designed to require little movement, making it easy for office workers to gain weight. Aside from weight gain, desk jobs also increase the strain on the worker's back, wrists, eyes and neck. It can result in a general loss of muscle tone.

Stress is another staple of office work. Various work pressures leave many office workers feeling "quite a bit or extremely stressed at work," according to a survey. Habitual stress can lead to depression, cardiovascular disease, a lack of energy and other health issues.

It's important to exercise. But what if one is stuck in the office the whole day? Fortunately, it is possible to find small windows of time in the 9-to-5 routine, for exercise. Workplace workouts are possible - there's a way to make the most of the limited hours. It's called deskercise, simple exercises that can be done right at the office desk.

The website www.breakingmuscle.com gives examples of how deskercise is done. These exercises can all be done at one's desk and can be done effectively and with ease when done daily.

Lateral Neck Flexion. Simply flex your neck to the right and then to the left for a set of 10. This exercise should be done while seated.

Forward Neck Flexion. In a seated position, flex your neck forward for a set of 10.

Shoulder Rolls. In a seated position, roll your shoulders forward for a set of 10 and then backwards for a set of 10.

Leg Crossover Stretch. In a seated position, cross your legs and then rotate your upper torso to the side of your top crossed leg. For example, if you cross your right leg over your left leg, then rotate your torso to the right side. Hold this position for 15 to 30 seconds. Do two sets of 5 repetitions on each side.

Seated Leg Extension (Leg Kicks). In a seated position, extend and kick out one leg in front of you for a set of 20. Next, do the other side for a set of 20.

Single Leg Lifts. In a seated position, extend one leg in front you and keep it elevated and extended. Lift and hold the extended leg for a set of 20, and then do the other side.

Circle Leg Lifts. In a seated position, with one leg extended in front with your toes pointed, make small circles with your extended leg in one direction then reverse the direction for a set of 5 to10 in the opposite direction.

Triceps Chair Push Ups/Dips. Start at the edge of the chair with your body forward and knees flexed, and then flex your elbows. Next drop your torso downward, then extend your elbows and elevate your torso. Remember to breathe while doing these. Consider two sets of 10 repetitions.

Calf Raises. Seated calf raises can be done with the toes pointing forward, outward, or inward. While seated with the back straight and shoulders squared, lift your heels and contract your calves. Consider two sets of 10 each. These exercises will really help with lower extremity circulation.

Wall Push-Ups. These shall be done against stable walls - not your cubicle! Lean against the wall at a 45-degree angle. Consider doing two sets of 10 to15 repetitions. If your hands are wide, you are working your chest and pectoralis muscles. If your hands are closer, you are exerting more force on the triceps. Wall push-ups can be intensified if you flex your elbows during the push up.  To really intensify the exercise, you can do the push up from your fingertips or even with one arm.

Companies ought to encourage - and perhaps even provide incentives for - employees who exercise during their workday. Employers should remember that healthy workers perform better and are more productive on their jobs. And there will be fewer sick days and lower absentee rate.  (FREEMAN)