20 simple "at your desk" exercises for web workers

I normally don't post anything I've copied....that is unless it is extremely valuable, and I think these exercises are great!

Not everyone has the time to make it to the gym during their lunch break. But just because you can’t get out of the office (or your cubicle) doesn’t mean that you can’t get some exercise, or “deskercize” during the day. Here are some suggestions for web workers who want to get a work out and get their work done at the same time.

1. Buns of steel
Exercise at your deskNo, you don’t need a shiny lycra bodysuit or big hair to do this popular glute workout. All you have to do tighten and squeeze your buttocks, hold five to ten seconds, and release. Repeat these squeezes 8-10 times, as many times during the day as you feel up to, and notice your newfound buns of steel in just a few weeks.

2. Upper back stretch
The upper back can be a place where tension accumulates throughout the day. By taking just a few seconds to stretch it out, you can release tension and work your muscles. What you need to do is extend your arms in front of you, grab onto your wrist with the other hand and gently pull your arms forward as you round your upper back. Hold it for twenty seconds and then switch sides.

3. Body lift
This is a really easy one. Just place your hands on the arms of your desk chair and lift yourself up. Repeat (if you can).

4. Chair squats
This is another simple “deskercize” as it simulates a motion we’re all pretty used to: standing up and sitting down. To do the “chair squat”, place a chair behind you and stand in front of it with your feet shoulder-width apart. Bend your knees and squat toward your chair until you’re hovering just over it. Hold it for a second, then stand back up. You can do this throughout the day, or just try to hover each time you sit down.

5. Cherry picking
This exercise can help release tension in your upper body and looks just like it sounds. Stretch your arms up, one at a time, as high as you can, as if reaching to pick fruit out of a tree. Repeat 10 times, alternating sides as you go along.

6. Neck stretch
All you have to do for this one is relax your shoulders and let your head roll forward. Slowly rotate your head in a circle and repeat five times.

7. Inner thigh squeeze
A great trick for working on your inner thighs while you’re working on that spreadsheet is to stick a full water bottle between your legs and squeeze against it with your thighs. The bottle offers some resistance (and is there for hydration should you over exert yourself!)

8. Use an exercise ball
Here’s a list of ten reasons that you should consider swapping out that uncomfortable office chair for a healthier alternative. Using an exercise ball can improve posture and give you a work out.

9. Side stretch
Eating too many hot pockets for lunch and looking for a way to get rid of those love handles? Here’s an easy stretch you can do to work out your obliques: with your arms raised over your head, lean gently over to each side as far as you can safely go. Just be careful if your chair has wheels!

10. The funky chicken
This is an exercise that can help loosen up your upper body. You just might want to wait until none of your coworkers are looking. Put your fingertips on your shoulders and lift your elbows up and then push them down to your sides, as if you’re trying to fly. Repeat 10 times. Here’s some inspiration if you need it.

11. Leg lift
This exercise is made for web workers. Just straighten your knees and lift your legs out in front of you.

12. Seated crunches
Put your feet flat on the floor, and make sure that you’re sitting up straight. Then, rest your hands in your lap. Breathe in deep through your nose, “crunching” your upper and lower abs, pushing your lower back against the chair.

13. Yoga
Ever find yourself holding your breath or gritting your teeth as you get through the work day? You might want to try some desk yoga. It’s a way to use your breath to work for you, not against you. You can check out all sorts of desk yoga poses at this site.

14. Shoulder shrugs
If you’re feeling less than ambitious but still want to give yourself a gold star (or early happy hour) for getting your exercise in, just replicate that gesture you perfected as a teenager when your parents asked you a question. With your head at your chest, shrug your shoulders up and down.

15. Push ups
Technically you can’t do this one at your desk. And technically it’s not really a push up. But work with me here. All you have to do is stand facing a wall, with your feet shoulder-width apart and about a foot away from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible. Keep your legs and back straight. Then push yourself back to starting position.

16. Hug your hamstrings
This is a great exercise for working out the muscles in the backs of your legs that don’t get much use when you’re sitting at a desk all day. And you can do it right where you’re sitting. Just sit back and place your hands under your thigh. Then pull your knee toward your chest and extend the leg straight in front of you. Hold it (if you can) and then switch sides. Do it a couple of times with each leg for maximum results.

17. Float like a butterfly, sting like a bee
Did you get an email from your boss that’s making you livid? Put that energy to good use and get some muscle tone out of it. Just scoot your chair back (so you won’t actually punch a hole in your computer screen) and do some tae-bo action, punching your arms out in front of you and switching sides.

18. Touch your toes
Another easy exercise that will help you work out some tension and maintain flexibility. Stand up in your chair and let your body hang forward, touching as far down on your body as you can. Then, take your right hand and touch it to your left toe and vice versa.

19. Balancing act
You can put that budget report sitting on your desk to good use. By sitting with something on your head, it forces good posture and works your inner core muscles. And hey, you might even learn by osmosis.

20. A-OK
And last but not least, we can’t forget a web worker’s best friends: his fingers. Just touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger. This will keep your fingers nimble and increase mobility.

Thanks again Amy for turning me on to these!

Check out all the articles at: http://www.ondd.org/

MAKE IT SO!

This day is yours - CREATE a beautiful one for yourself and those around you.
THINK before you speak. Take a breath and it will spark your intellect.
Remember words are sharper than any knife and they pierce the heart.
Take THIS opportunity to tell someone you love or appreciate them.
Make these moments of value and the worth of your actions will ultimately
come back to benefit you! It always works.....

A disgusting health tip

Here’s a fairly disgusting health practice - but it works for me, so I thought I would share it with you! I call it the “Chew and Spew” method of eating beef or pork and saving your colon a lot of work digesting the stuff.

I love a good steak, but many women suffer from irregular bowels (often times due to childbirth. ) We have a tendency not to have the blessing of being regular every day.

Meat takes a bit for our bodies to digest, and so here is a way to enjoy the meat you eat, save calories, AND not tax your digestive tract or plug up your colon.

Are you getting an inkling of the “Chew and Spew” method? I’d been having very sharp pains in my abdomen and was very constipated (a crappy thing to talk about, eh:) -hee hee. Anyway, I found myself chewing the heck out of each bite, but if it had fat or was tough, I would graciously put my napkin to my mouth and try to put the remainder of the bite in it without too much fuss.

Well, my honey and I have been married a long time and so before long he asked what I was doing. He had been my champion and rubbed my “congested” tummy MANY times to help the “process” of digestion along. I told him. He said, “Cool-whatever works!”

That was it. Now (when it is US and ONLY US), I regularly use the “Chew and Spew”
method. To make it easier I simply put my hand to my mouth and take the remaining bite and set it aside on my plate.

Now, like a bird feeding her baby, I take the remains and mix it with my dog’s food. He
loves it! “Waste not-want not” mama always said.

There it is. Practical advice. Not pretty, but if you are with someone you love, or by yourself - they will want the best for you, and you can be discreet about it all.

If you don’t care for your company or want to gross somebody out - do it in public! Then simply declare “Obviously you aren’t familiar with the chew and spew method, are you?”

Life is like excavating......

......you have to dig, dig, dig, until you find what you want!
Don't settle.
Don't dilute yourself with "justification" for what you do. That's simply a lie.
Don't be angry and unforgiving - it just takes a toll on you physically and mentally.
Don't think of problems as such. Make them "challenges".

Do show kindness to someone today.
Do remember we only have this very moment - live it fully.
Do remember happiness is a choice.
Do MOVE your body and feed it nutrition - it is the only place you have to live.

If you push away the negativity it will diminish.
If you get in the habit of positive thoughts and actions it will pull positive things toward you.

If you think no one really cares - think again! I do.
Do CREATE a wonderful day!

when the unexpected happens, just handle it!

You could have knocked me over with a feather when on my husband's one day off, he said, "You go to so much work making your tacos, let's invite dad and mom over for dinner."

First of all, last week he said, "I've had enough of them for a while". Secondly, the irony of it is to me, if I work sooooo hard to cook - then let's invite two people over so you have to cook more food, chop more side dishes, set a fancier table, and make sure the house is cleaned up (oh yes, and more dishes!).

Perhaps it was a compliment, and I am now ready for company in half an hour. He now is saying, "Hmmmmm. Kind of wished I hadn't asked them over!" :)

"Yeah", I thought, "Could have ran naked in the house!" Oh well.

When he brought up the idea I told him - "It's your day off-whatever you want to do is fine with me." I meant it. Marriage is a give and take partnership and he holds up his end of the bargain - so I am too. Anyway, life is fleeting and I do love my in-laws (now that they love me after being nasty to me 15 out of 20 years). That was their problem.

So whenever a problem or change in plans arise - take a breath and ACCEPT what it is.
There is another way - fight it and have a fight! But if it's reasonable, keep the peace with love and a positive response, and it will come back to you! I promise.

Now it's taco time.

Easy to get caught up in all the negativity!

BUT DON'T DO IT...... Life is just too short to waste a moment being a sour ball. We all have problems. I am no exception. If it's not a CASH problem, health problem, family problem, car problem, work problem, then its a neighbor problem, etc. etc. etc. So what is your choice when problems arrive? I tried being miserable. It sucked, so I gave it up. Even when I slip a bit and allow all the negativity that is presented in the media to affect me -
it's not for long. I can't stand feeling horrible and so I remember to practice thinking in positive terms and remembering what mama used to tell me. "This too shall pass. Life is about change. Just when you think you can't take any more, something changes."
Take a breath. Practice finding the GOOD in something. Remember, it's your life, don't let life steal it from you. Start now. Take a breath and when you exhale, let all the problems fly out your fingertips. Do it again. YOU WILL BE IN CHARGE OF YOUR LIFE AND YOUR RESPONSE TO LIFE, if you JUST PRACTICE being in charge!

Not pie in the sky. The truth. I face the challenge of aging and it could suck....not happening in my world. I am still glad just to be alive and kicking. Change your day by changing your thinking - NO MATTER what CHALLENGE you face.
YOU CAN DO IT!

A "mini break"

Stop for a moment and sit back in your chair. Take one of those deep breaths in through the nose, and exhale from the mouth. Do it a few times. Remember: when stress enters we slow our breathing down - almost stop when we are angry! As you breathe think "I am relaxing myself, slowing my heart rate, lowering my blood pressure, maintaining optimum oxygen so I can think better, and giving myself and the only place I have to live (my body) - a few moments of regeneration!"

Believe me - it will do all those things for you. After a few breaths, stretch your arms up in the air, blink your eyes several times, wiggle your toes and if you need to take a bathroom break - don't put it off! Do it now. The walk will do you good anyway and get that oxygen moving through the body again.

NO STRESS is worth your life! It will all work out somehow. Don't add to your problems by stressssssssssing out!

CREATE a wonderful day, and better yet, a great life for yourself. I really care!