To follow up with last week’s post about yoga poses that lessen the effects of a desk job, we’ve gathered a list of simple office stretches you can perform sitting or standing behind your adjustable height desk. The key to getting the most out of your standing desk is making those small adjustments throughout the workday. And these stretches are geared toward helping you stand and move most of the day.

1. Neck Stretches
This is the most basic stretch, and can be performed while sitting or standing. For this office stretch, let the chin drop down to your chest, and then start to move the neck slowly back and forth. Stretch from the right ear to the right shoulder, backwards and then the left ear to left shoulder. Don’t forget to keep your shoulders relaxed and loose to prevent strain. When you’ve finished, shake out your shoulders a few times.

2. Shoulder Stretches
Moving away from your neck, these shoulder office stretches are quick and easy to do when you start to feel your shoulders tighten. First, with your desk adjusted to the standing position, stand with your feet shoulder width apart and your shoulders relaxed. Then place one hand under your elbow and lift it across your chest. You should feel the upper back shoulder start to stretch. Stand still and hold for 30 seconds, then repeat the other side.

3. Wrist Rolls
It’s important to adjust your keyboard tray so your arms can rest at a 90 degree angle. This position is ideal for preventing strain and discomfort after typing all day, but as added protection, wrist office stretches should keep wrist pain completely at bay.

First, lower your desk so it’s level with your stomach. Stand up and place your wrists facing your computer with your fingers at the edge of the desk. Then lean into your wrists and flatten your palms. Hold for a few seconds and repeat. Another exercise is simply rolling your wrists several times throughout the day. This is a great stretch for office workers who spend the majority of the day typing.

4. Leg Stretches
Once you start standing most of the day, you’ll begin to notice your legs and feet start to strain. Instead of taking a seat, leg stretches are a great way to loosen those muscles and build resistance.

To stretch out your thighs, stand behind your standing desk and hold on lightly for balance. With one hand on your desk, use the other hand to grab one of your ankles and pull your leg behind you and up toward the ceiling. Stand upright and keep your knees parallel and hold for 30 seconds. Relax and repeat with the other side.

5. Back Stretches
Back pain is a huge complaint among office workers who sit all day, but this basic stretch is easy enough to perform in your chair.

With your desk adjusted to a comfortable seated position and you’re seated in a chair, place your hands on the edge of the desk and slowly push the chair back until your head is between your extended arms. Hold for several seconds and slowly pull yourself upright. Repeat five times.

These office stretches are only the beginning to stretching and moving throughout the workday. To learn more about how to switch to a standing desk, click HERE.

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Does your employer encourage a healthy lifestyle at the office?

In previous posts we’ve talked a lot about the importance of exercise and staying active (even moderate exercise is hugely beneficial, for all you hardcore exercisers out there!)

But for those readers out there are who are struggling to squeeze exercise into their overflowing to-do list, it can be difficult to find the time and motivation. After all, we’re busy. I get it. But there are certain things we can all do to help each other when it comes to staying on track with exercise.

One thing that employers and employees can do is create a Workplace Workout Program! After all, many of us spend most of our time at work—it’s the perfect opportunity to support and encourage each other to stay active.

Here are some ways to workout at work:

1. Participate in a local race. Even better, participate in a local race for charity! This can be a great way to stay in shape and bond with your co-workers.

2. Start a wellness committee. This group can host seminars or activities themed around issues relevant to staff.

3. Have challenges in the office tracking personal fitness goals. I had a job once that partook in a “biggest loser” type challenge. Everyone supported each other throughout the process and in the end, the people who were the “biggest losers,” i.e. lost the most weight, were given a prize.

4. Give the people what they want! What I mean is, give your employees standing height desks, adjustable height desks, or treadmill desks. They will not only be healthier, but more productive, thus benefiting the entire company!

5. Provide compensation for your employees’ gym memberships. This is probably the most effective and straightforward way to tell your office, “I care about your health. Now go to the gym!”

6. Brainstorm together. Have a meeting with your employees about office fitness. Find out what ideas they have on bringing better ergonomics into the office and promoting physical (and emotional!) well-being inside and outside of the office. A happy, healthy office is a more productive office.

While we can’t exactly enforce a rule in offices to make employers equip their offices with standing height desks, adjustable height desks, or treadmill desks, we can encourage YOU, the employee to step up, work with your employers, and build a healthy team rather than just an office space.

Does your office offer any kind of incentives for living a healthy lifestyle and exercising? Do you all use standing height desks, adjustable height desks, or treadmill desks at work?

Share your thoughts below!

The post Bring The Workout to Work appeared first on Xdesk Blog.

What do you do to remain active at work?

Ah, Spring Time. The weather is getting warmer, the birds are chirping at all hours of the day, the streets smell like flowers, and every time you walk outside there is a bit of a bounce in your step. Because, well, why shouldn’t there be? Life is grand! The world is beautiful!

Unfortunately, your boss didn’t get the memo, and you still have to come into work every day while the sun is shining outside.

If this situation sounds familiar, I have two suggestions for you:

1) Get outside when you can during work and enjoy the perfect weather. For anyone else based in the south, you know that you better get outside and enjoy it before it is too hot!

2) Use an adjustable height desk or even a treadmill desk during the work hours that you are required to be inside.

After all, just because you’re inside doesn’t mean you should be stuck sitting at your computer!

But I like sitting, you think as you sit in your chair reading these words. What’s the problem?

Well, I’ll tell you the problem(s):

• More than one-third of Americans are obese.
• The rate of Type 2 Diabetes has increased 176 percent since 1980.
• Only 3-5 percent of people meet the minimum recommendations of physical activity (150 minutes of moderate activity per week), and 33 percent are completely sedentary.
• Heart disease, regularly brought on by poor diet, lack of activity, and excess weight, is the leading cause of death in the US
• Obesity and inactivity are responsible for 300,000 premature deaths and over $90 billion in direct health care costs each year.

Now if that didn’t get you standing up at your desk, I don’t know what will.

And of course, when you can, get outside and take a walk—listen to the birds, feel the sun on your face, breathe the fresh air. Ah!

But until your boss starts allowing walking meetings 100 percent of the time and Monday-Friday work from the park days, I suggest you look into an adjustable or walking desk. And maybe ask for an office with a window you can open.

What are your solutions to staying active while at work? Do you use a walking desk or adjustable height desk?

Sources: NIH.gov, CDC.gov

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These simple exercises performed behind your adjustable height desk will help you stay in shape.

By standing behind your adjustable height desk you’re already burning more calories and bettering your health than if you were sitting down. And while that’s great and all, do you ever get bored just standing around?

That’s the great thing about an adjustable height desk. You can move around, you can alternate between sitting, standing, and somewhere in between. You can pace, you can dance, and yes, you can even get in a quick workout.

That’s what I’ll be going over in today’s post: working out behind your standing desk. It might sound a little bit…odd, but getting in a quick and simple workout while you’re at work is a great way to keep your energy up, stay in shape, and stay sharp throughout the day.

Of course I’m not asking you to jog five miles in between emails—for one thing, you’d come back all sweaty, and there simply isn’t time to do that in the workday. The workouts below are simple, they’re quick, and you can do many of them right behind your adjustable height desk.

Enjoy!

Legs

• Football Feet. You can do this seated or standing with your adjustable height desk. Simply tap your feet rapidly, like you’re running on fast-forward, for about 1 minute. Rest and repeat.

• Step Climber. This is the most basic workout: Take the stairs to your office. If that isn’t tough enough, jog them or take them two at a time.

• Calf Raises. Behind your adjustable height desk, raise your heels slowly off of the floor and then lower them. I’m doing them as I type right now—you won’t even need to take a break.

• Lunges. You can do these in place or walking around your office. You might even start lunging down the hall to the printer instead of walking—just ignore the giggles.

• Leg extensions. This is one you’ll need to do with your adjustable height desk in a seated position. Sit down, extend your right leg until it is level with your hip, and hold it for as long as you can. Then repeat with the left side.

Arms

• Spinny-arm-things. Okay, there isn’t a name for this, but here’s what you do. Stand behind your adjustable height desk, extend your arms straight out from your shoulders like a T, then rotate them in small circles for about a minute. Do the same motion the other direction. It sounds simple, but after about 100 of them, you’ll feel it!

• Shoulder raises. Raise your shoulders to your ear, hold, and then relax. Repeat. Easy.

• Triceps dips. Put your arms behind your back, resting your palms either on your chair or on your adjustable height desk in a very low position. Raise and lower your body, using the triceps as your lever.

• Push-ups. This is where your adjustable height desk really becomes a workout tool. Adjust the height of your adjustable height desk so that it is a bit above your navel. Do 10-15 push-ups here. Then lower it so that it is below your navel, about at your hips. Do 10-15 push-ups here. Finally, when you can’t lower your adjustable height desk anymore, you can do a set of push-ups on the ground, either from your knees or toes.

• Flyers. This is very similar to the “spinny-arm-things” listed above. This time, though, you’ll stretch your arms out in front of you until your hands touch, and then behind until your hands touch (hopefully). Repeat, repeat, repeat.

Full Body and Cardio

• Chair Squats. Squat down, knees over ankles, until you are almost sitting in your chair. Let your butt tap the seat, stand up, and then do it again.

• Wall sits. Lean up against the wall, but squat down as though you are sitting in a chair. Stay here for about one minute, squeeze your abs tight into your back, and do not rest your hands on your legs for support.

• Squat jumps. Squat down, touch the ground in between your legs with your hands, and then jump up, reaching your arms above your head.

• Backward leg extensions. Using your adjustable height desk for support, stand on one leg and reach the other leg behind you, squeezing your glutes and the back of your thighs. Pulse your leg for about 20-30 reps, then switch sides and repeat.

• Jumping jacks. This classic workout is great for the office. Just enough to get your heart rate up a little, but not enough to drench you in sweat before a meeting.

Stay in shape behind your adjustable height desk, or while getting to and around the office with these 15 simple workouts. Even if you’re not a gym member or marathon-runner, you can still stay healthy—just by going to work!

Do you use your adjustable height desk for office workouts? Share your workout ideas below!

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