Exercises for the Deskbound

From ChangeOne Diet


If you have to sit a lot during the day, try these exercises to help keep you flexible, strong, and more mentally alert. You can do some of them while talking on the phone or typing on your computer. Repeat each 4 to 6 times.

Side neck stretches
Gently lean your head to the right. Return to an erect position. Lean your head left. Always return to an erect position between stretches and never simply rotate the neck.

Shoulder stretch
Shrug both shoulders up to your ears, rotate them backward, and then lower them to their original position.

Arm-shoulder stretch
Extend your arms to either side at shoulder height. Rotate your arms in small circles, first clockwise and then counterclockwise.

Arm strengtheners
Hold a book or can of soup in one hand. Lift it overhead and bring it down; extend it in front of you (shoulder level) and back. Repeat with the other hand. As you get stronger, use a heavier object.

Back stretch
Lean forward and reach for your knees, calves, ankles, and the floor, holding each position for 1 to 2 seconds.

Hip flexor strengthener
Bring one knee as close to your chest as you can. Repeat with the other knee. Alternate your legs as if you were doing a high-stepping march.

Quadricep strengthener/ankle stretch
Sitting straight with both feet flat on the floor, lift one leg from the knee so that it is parallel to the floor. Hold the position, flex your foot, and rotate the ankle. Repeat with the other leg.