Simple but effective workouts while at work? They exist! Tackle the sitting sickness with Desk-ercise.
Sitting all day costs us years of life. Despite this fact, most Dutch people sit in the office all day and relax after work. Sitting increases the risk of back problems, obesity-related diseases and shortens our lifespan. Many of us have such busy schedules that it’s hard to schedule a workout in there.
But staying physically active throughout the day is easier than you think! It is not only good for your health but also for your brain and productivity. We publish 45 tips in 9 series of 5 to stay active while at work. This is the sixth volume:
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Chair push-ups
Sit in the middle of your chair. Lean forward, about 6 cm away from your desk. Grab the sides of your desk with bent arms and push yourself away until your arms are extended, then pull yourself back. Do this 5 times a day 10 to 15 times
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Bike or e-bike to work
Build movement into your day by biking to work. If you get up a little earlier, and don’t live too far from work, biking is a great way to get some cardio and a workout for your legs. If you live a little farther away, consider an e-bike!
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Start a competition!
An effective way to stay active while at work is to get your colleagues together, set goals, and start a competition. Using a pedometer makes it easier to track results throughout the day. Being active with others can be motivating, but if you make it a competition there is an added reward for staying on track and achieving your personal goals.
⦿ Jumping Jacks
Do jumping jacks during your breaks! Several times a day for a few minutes works best. You can alternate with forward jacks, squat jacks, and side jacks so you train different parts of your body.
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Standing to make a call
Stand when you get a call.
By using phone calls as a reminder to stand and walk around, you’ll make standing and walking a regular part of your workday without too much effort.
