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Incorporating simple exercises at the workplace

Fort Valley State University

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Substitute an exercise ball for a chairImprove posture, balance and concentration by substituting an exercise ball for a chair. Try it all or part of the day and see what results occur. To be effective select a ball that accommodates height and weight.

By Russell Boone Jr.

Obesity is a cause for concern in the U.S. The Centers for Disease Control and Prevention (CDC) report that more than one-third (37.5 percent) of adults in the country are obese. One of the main causes of this health problem is lack of exercise.

Sometimes, a busy schedule can keep an individual from getting to the gym, so a small workout can be better than none at all.

Gail Adams, Fort Valley State University’s Peach County extension agent and Toya Harris, a certified exercise specialist and occupational therapist assistant, offered advice on how to incorporate exercise in the workplace.

Listed below are some exercises that can take place behind a desk during a 9-5. Enjoy the results!

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Incorporating simple exercises at the workplace

College of Agriculture, Family Sciences and Technology • Cooperative Extension Program

Arm CirclesArm circles help tone the upper arms. By holding arm muscles tight, resistance is created to carry out the exercise. To perform this exercise, stretch arms out, hold out palms, and point thumbs upward. Next, rotate arms backwards in a small circle. Reverse the process, holding palms inward with thumbs pointing down, rotating arms forward. Repeat this motion 15 to 20 times in each direction.

Sources: the Centers for Disease Control and Prevention and Livestrong.com.

Wall Push UpsChest and upper arm muscles can be toned with the incorporation of wall push-ups. This is good if there is difficulty with a regular push up. Another benefit is that work clothes can remain clean. Just think of it as a push up without having to get on the floor. Extend the arms, lean forward with hands flat on the wall. Bend elbows until the face almost touches the wall then push back. Three sets of 15 are suggested.

Chair DipsMichelle Obama has inspired many women to get their arm muscles in shape for those sleeveless outfits. Get toned arms by incorporating chair dips. Grab the end of a chair and stretch your legs out as seen in the photo. Bend elbows to a 90 degree angle and push back up. Start off with one set of six to eight reps, increasing the reps until three sets of 10-15 are complete.

Finger Lifts To improve coordination and increase finger strength, try finger lifts. Start with the index finger, then raise and lower each finger as high as possible while simultaneously keeping the rest of the fingers still. Do this two or three times for each hand.

Knee LiftsFlexibility and leg strength can be improved, with the addition of knee lifts. To perform this exercise, stand with legs slightly apart, and begin to raise the right knee. Hold in place for a few seconds. Reverse the process and perform the same exercise with the left leg.

Before beginning any form of physical activity, consult a physician.

Issued in furtherance of Cooperative Extension Work, based on the passage of the Food & Agricultural Act of 1977 on September 29, 1977, and in cooperation with the U.S. Department of Agriculture, Mark Latimore Jr., Interim Assistant Vice President for Land-Grant Affairs for the Office of Academic Affairs, College of Agriculture, Family Sciences and Technology, Fort Valley State University, a State and Land-Grant Institution, University System of Georgia.Fort Valley State University is accredited by the Commission on Colleges of the Southern Association of Colleges and Schools to award baccalaureate, master’s and educational specialist degrees. Contact the Commission on Colleges at 1866 Southern Lane, Decatur, Georgia 30033-4097 or call 404-679-4500 for questions about the accreditation of Fort Valley State University.

An Equal Opportunity EmployerFort Valley State University is an affirmative action, equal opportunity institution and does not discriminate against applicants, students or employees on the basis of race, gender, ethnicity, national origin, sexual orientation, religion, age, disability or marital or veteran status.