Desk jockeys may work in confined spaces bound to a computer, but with a little creativity they too can benefit from an active lifestyle.
So, how do you get fit from behind a desk?
Become a ‘Work Athlete’
Flip the script and use fitness to govern your timeclock. This approach implys a structured break schedule with periodic ‘timeouts’ for exercise (every 15 to 30 minutes). Punctuating desk duties with short but targeted action sequences that require no travel, no extra equipment just you’re solid commitment.
Try a Tabata Timeout
Tabata protocol is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
Apply the protocol to office-friendly exercises such as: squats, push-ups, dips, skipping, jump-lunges, and crunches, using a variety to break-up your day and benefit total body fitness.
Try a Circulation Circuit
Circuit-style training is also time based (30sec each exercise), moving from one exercise to the next (without rest), alternating from upper to lower body as a means of maintaining an elevated heart rate. Circulation is key to preventing joint pain and will help improve your focus and concentration.
Here is a circuit to give your mood and metabolism a boost: fast feet, power arms (swing your arms with force diagonally across your body), mt. climber (from a push-up position, drive your knees toward your chest in a running motion).
Try a Minute Mantra
Stretch out the kinks and gain some serenity in between emails. Yoga not only strengthens the body but the mind through challenging poses that elongate stiff limbs. This practise helps you become more aware of the tension in your body and through presence of mind apply focused relaxation.
Strike one of these stress-free poses: warrior one pose, dolphin pose, tree pose. You could also request that your boss hire a yoga instructor as part of the corporate wellness program.
