Staying active during the workday can be a challenge for people who sit at a desk all day. This is especially true on days when you’re so busy it feels like there’s rarely an opportunity to look away from your computer, much less get up and move around.
Luckily, there are many ways to stay active in the office, even if you can’t manage to leave your desk. Check out these stretching and movement ideas from ergonomic pros, fitness experts and health advocates:
1. SUBTLY BOOST YOUR BURN
“Add extra resistance to your movement, turning that quick walk from your desk to your printer into an opportunity to tone and burn. You can wear discreet ankle weights or body weights.”
– Frank Yao, co-founder and CEO ofPhysiclo
2. DO A WATER CHALLENGE
“挑战自己，全天喝10盎司8盎司的水。您不仅需要不断起床并补充水，而且还需要前往浴室。补充的奖励：饮用水非常适合您，因此您在所有方面都赢得了胜利。”
– Amina AlTai, owner of忙于健康的健康
To make it easy to track your water intake, log it withmyfitnesspal.
3.设置您的活动跟踪器
“开始使自己对活动水平更加负责的最佳方法是获得活动跟踪器。您可以将跟踪器设置为振动手腕，以提醒您坐着太久了，是时候起床了。”
– Mandy McClellan, accessories buyer forFit2Run, The Runner’s Superstore
4. START DELIVERING “IN-PERSON EMAILS”
“Visit a colleague’s desk to deliver a message instead of sending an email. The trip will get you out of your desk chair and give you a fun, social reason to walk around the office. Plus, you’ll get the added bonus of some face time with a colleague, who will also appreciate the break from emails!”
– Eve Martin, CEO and founder ofELM Tree Medical Inc.
5. SET RULES THAT MOTIVATE MOVEMENT
“Cut off taking advantage of workplace supplies at noon so you have to leave [the office] and go get a snack or coffee from somewhere further away from your workstation.”
– Katie Johnson, outreach and PR Strategist forStandDesk.co.
6.听你的身体
“Remember, we are trying to replicate the experience of working in the fields or factory without all the heavy lifting and sweating. If you have an adjustable desk, you can listen to your body and you can move periodically throughout the day. You now have the freedom to move when it is convenient and when your body tells you that you need to.
“Stand for a few minutes when you get to your desk after a long commute. Stand while you take a phone call. Stand after lunch to help maintain your focus and avoid the afternoon crash. Stand when your back feels a little tight or your neck is stiff. Adjustments give you freedom and that is good for your body and your mind!”
- 在您站立之前应该知道的，Workrite
7。PERFORM A DESK WORKOUT
Try this desk workout fromMeghan Kennihan，NASM私人教练。
- Desk pushups offer great for toning the arms. Place your hands on your desk, walk your feet back to a 45-degree angle and do 10–15 pushups.
- 肩膀挤压有助于防止弯曲的姿势。假装肩blade骨之间有一支铅笔，将它们挤在一起并保持10-20秒。重复10次。
- Sit and stands tones your legs and butt. Stand in front of your chair and lower yourself down until your butt hits the edge of the chair and stand back up (make sure your chair is secure). Repeat 20 times.
- 桌子倾角非常适合弄清三头肌。朝远离桌子远离桌子，将双手肩膀宽阔，手指朝你伸出，腿伸出。向下倾斜，直到肘部成90度角；按下10–15次。
- Wall Sit: Stand against the wall and slide down until your knees are at a 90-degree angle directly over your ankles. Hold for 30–60 seconds and repeat 5 times.
