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How to get fit while at work

We all know that sitting for long periods of time can affect our health. In fact, no matter if you regularly exercise outside of work, it doesn't offset the damage done from all those hours on your backside.

Here are some exercises which help get the body moving, stretching and working itself so it reduces the risk of cardiovascular disease, diabetes and other nasties. 

The Squat Sit
When you’re returning to your desk, instead of sitting straight down stop just before you hit the chair and then stand again. Repeat this action, and each time squeeze your glutes as you do it, to work out the muscles and burn calories over the course of the week.

Stretch the Hips

Sitting down at a desk or during a commute means we usually cross our legs which can shorten our hip flexors. Not only can this cause discomfort in the hips by also works its way up to ultimately cause lower back pain. To stretch the hips start with your feet on the floor, then lift one ankle onto the opposite thigh. Slowly lean forward over your legs while keeping your back straight. Hold the position. Then repeat again with the opposite leg.

Take the stairs
Yes of course we can always walk the stairs instead of hopping into the elevator. But what about climbing even at your desk? To get the circulation going, once an hour stomp your feet (doesn’t have to be loud!), in a marching movement. 45 seconds to a minute of this can get the blood flowing again and reduce the risk of swollen ankles, varicose veins and other lower body unsightly issues. 

Use a standing desk
Becoming ever so popular in America, the stand-up desk concept is all about getting you up out of your seat and working at your desk while on your feet. Knowing the dangers of sitting for prolonged periods of time, even classrooms are now joining in this movement to help improve children’s concentration and productivity throughout the day.

Recumbent cycle desk
What about the ultimate multitasker? A recumbent bike with a desk attachmentWork comfortably with your laptop while getting active at the same time. Not many workstations can say they help you workout your highs, hamstrings, glutes and calves all at once. Even adding resistance bands can target your upper body – allowing you to do quick burst of arm, chest, back and shoulder movements, to tighten and tone throughout the workday.
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