Your Office Chair Is Killing You. This Will Help

(By Rod Kurtz)

We’ve become a nation of keyboard-clicking drones, chained to our desks, hunched over our technology of choice, and it’s well-documented that a healthy mind and body can be a big advantage in business. So why are we sitting our lives away? While “standing desks” have gained in popularity, there are also some quick-and-easy ways you can work out while working, to not only stave off the damage of sitting for long periods of time, but actually improve your health throughout the workday or even on business trips.

Lately, we seem to be hearing a lot about the dangers of sitting. Yes, sitting. Email and a million other online tools now allow us to conduct business across the globe from the comfort of our laptops, but the problem is, it’s killing us. New research has emerged showing the dangerous long-term effects of sitting, including back problems, organ damage, muscle degeneration and even increased risk of death.

We’ve become a nation of keyboard-clicking drones, chained to our desks, hunched over our technology of choice, and it’s well-documented that a healthy mind and body can be a big advantage in business. So why are we sitting our lives away? While “standing desks” have gained in popularity, there are also some quick-and-easy ways you can work out while working, to not only stave off the damage of sitting for long periods of time, but actually improve your health throughout the workday or even on business trips.

We recently sat down (pun intended) with Nicole Glor, a veteran publicist who works with entrepreneurial companies—and a nationally recognized fitness entrepreneur—to demonstrate her step-by-step guide for staying active amid your hectic office life.

1. Chair Squats

Do: At the top of the hour.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Chair squats help boost circulation and tone your glutes and quads.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Squat so that your butt almost touches the chair, while keeping your weight over your heels, so that your knees are not too far out over your toes.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Then stand back up. Repeat 20 times.

2. Desk Push-Ups

Do: At the bottom of the hour.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Desk push-ups strengthen arms, shoulders and pectorals (chest). Place your hands wide on your desk, with your feet out behind you, so that your body is in a diagonal line from your heels to your hips to your shoulders.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Lower your chest down so it almost touches the desk and your elbows are bent at 90 degrees, lined up over your wrists. Push back up and repeat 20 times.

3. Tricep Chair Dips

Do: For every bathroom break.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Tricep chair dips tone the back of the arms. Use a chair without wheels—or if you have one with wheels, push it against a wall. Sit down and put your hands on the chair next to your hips, knuckles facing up and palms facing down. Straighten your arms to lift your butt off the chair and out about six inches in front of the seat, with your legs straight in front of you.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

While balancing on your heels and hands, bend your elbows to 90 degrees so that your backside lowers below the seat. Push back up over the chair by straightening your elbows. Repeat 20 times.

4. Bicep Curls

Do: For each conference call.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

When using a fitness band, bicep curls tone the front of the arms and work the opposing muscle to the triceps. Fitness bands are great because they’re light and can fold into a drawer. If you don’t have one, find something heavy like a trash can, or buy sand weights or barbells.

10_ccrop_NikkiWorkout002_595x1200

Stand or sit (but remember, standing is better to get you off that chair) and put the ends of the band, weight or other object in each hand. If using a band, place the middle under your feet.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

With palms facing away from you, curl your arms toward your chest by bending your elbows.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Once your hands reach shoulder height, lower your hands and repeat 20 times.

5. Reverse Flies

Do: When you arrive for work, leave for lunch breaks, come back from lunch and before you leave at the end of the day.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

When using a fitness band, reverse flies help strengthen your upper back. These are extremely important to fix your posture and get you to stand tall after over-stretching your trapezius and rhomboid muscles all day while hunched over a computer. If using a band, start in the same position as the biceps curls, with arms straight at sides, palms facing in, then bend at the hip with your back flat and your knees only slightly bent.

Copyright Jehangir Irani, 2014 www.jiniproductions.com jayirani@gmail.com

Lift your elbows to the sky and up behind your back, keeping them bent and squeezing your shoulder blades behind you. Lower the band. Repeat 20 times.

Source: Openforum

“Opinion pieces of this sort published on RISE Networks are those of the original authors and do not in anyway represent the thoughts, beliefs and ideas of RISE Networks.”

RISE NETWORKS

"Nigeria's Leading Private Sector and Donor funded Social Enterprise with deliberate interest in Technology and its relevance to Youth and Education Development across Africa. Our Strategic focus is on vital human capital Development issues and their relationship to economic growth and democratic consolidation." Twitter: @risenetworks || Facebook - RISE GROUP || Google Plus - Rise Networks