Last year, I was immobilized in a ankle to hip cast after surgery to rebuild a broken kneecap caused by a fall while running. I had two more knee surgeries to remove loose pins, but I felt fortunate I still could sit and write my articles, books and host my radio show during my year-long knee recovery.
That’s when I first read a NASA warning that prolonged sitting shaves years off your life. One recent study reported that six hours of uninterrupted sitting was found to counteract the positive health benefits of one hour of exercise.
Whoa. I’d been sitting at my computer writing for ten or more hours per day for years, with maybe an hour of exercise walking my dog each day.
When I read that this daily exercise doesn’t counteract the cardiovascular, metabolic and structural damage caused by prolonged sitting, I instantly decided to change my ways.
During my knee recovery, I created a standing desk where I could write ten or more hours per day while standing up. Once all the knee screws were surgically removed, I felt my knee getting stronger every day as I stood at my desk.
Now, I’ve discovered office-friendly exercises that build strength and fitness, courtesy of America’s Wellness Expert, Dr. Joseph Mercola. He shares scientific proof why intermittent movement may counteract health risks from prolonged sitting in this article. Read it now.
One of the most recent studies found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting.
Dr. Mercola also recommends these intermittent, office-friendly exercises you can do at your desk, demonstrated by Jill Rodriguez. I’ll start doing today. I hope you will, too!
#1: Standing Neck-Stretch: Hold for 20 seconds on each side.
#2: Shoulder Blade Squeeze: Round your shoulders, then pull them back and pull down. Repeat for 20-30 seconds.
#3: Standing Hip Stretch: Holding on to your desk, cross your left leg over your right thigh and “sit down” by bending your right leg. Repeat on the other side.
#4: The Windmill: Stand with feet shoulder-width apart, then pivot your feet to the right. Push your hip out to the left. Raising your left arm skyward, and your right arm toward the floor, lower your body toward the floor while looking up, then raise your torso back to standing position. Repeat on the other side.
#5: Side Lunge: Starting with your feet together, take a medium step sideways, and bend down as if you’re about to sit. Use your arms for balance by reaching out in front of you. Return to starting position, and repeat 10-20 times. Repeat on the other side.
#6: Desk Push-Up: Place hands a little wider than shoulder-width apart on your desk. Come up on your toes to make it easier to tip forward. Lower your chest to the edge of your desk, and push back up. Do 10 repetitions.
#7: Squat to Chair: With your feet shoulder-width apart, sit down, reaching forward with your hands, and stand back up in quick succession. Do 15-20 repetitions.
#8: Single Leg Dead Lift: Place your right hand on your desk, and place your weight on your right leg. Fold your torso forward, while simultaneously lifting your left leg backward. Do 10 repetitions on each side.
#9: Mountain Climber: Get into a push-up position on the floor. Pull your right knee forward to touch your right wrist or arm, then return to push-up position. Repeat on the other side. Try to pick up the pace, and do 20 quick repetitions.
Want video demonstrations of how you do these office exercises?
See exercise demonstration videos in Dr. Mercola’s article
Let’s heed Dr. Mercola’s healthy living advice:
Your body was made for movement—to bend, squat, stretch, reach, walk, skip, hop, and jump. Sitting for hours on end is perhaps one of the most horrible side effects of modern life with all of its conveniences. But make no mistake about it, if you want to protect your health and prolong your life, a key strategy is to eliminate or avoid some of that convenience you’ve grown accustomed to. The average person is sitting more than eight hours a day. We need to interrupt this pernicious habit that is slowing killing us.
Get all the happy, sexy love and health you desire,