On average, we spend about 9.5 hours a day sitting. Compare that to a 7.5 hours of sleep we are getting on average, we are doing a lot of sitting.
Little changes here and there can go a long way on keeping you healthy and happy.
Stretch at your desk
1. Rubber neck
Sit-up tall and drop your right ear down towards your right shoulder (you don’t have to touch it) and hold for a few seconds and repeat for the left side.
2. Reach for the stars
Interlace your fingers and reach up towards the sky, as high as you can, keeping your palms facing up towards the ceiling.
3. Look around
Turn your head the left and try and look over your shoulder and hold for a few seconds, repeat on the right.
4. Bobble head
Drop your chin down towards your chest and gently roll your head from side to side.
Raise both shoulders towards your ears and hold for a few seconds and release repeat a few times for good measure.
6. Chest opener
Brings your hands behind your back, press your palms together, sit up tall and hold for 5 to 10 seconds.
7. Seated toy soldier
Sit up tall and extend your right arm up towards the ceiling. Straighten your left leg out and raise it as you bring your right arm down and try to touch your left foot. Do 8 to 10 on each side.
8. Knee hugger
With a bent knee, lift your right leg and grab it with your arms and pull it in as close to your chest as you can. Hold for 5 to 10 seconds and make sure and do it on the left side too.
9. Reach and bend
Extend your right arm over your head and reach out as far as you can to the left and gently bend over. Hold for a few seconds and do it on the other side.
10. Knee press
This one stretches out the glutes. With your right ankle on your left knee, gently press against the right knee a few times. Of course, after done with the right side, be sure and give the left side some life, too.
Ideally, you should get up from your desk at least once an hour, even if it does not exercise to do at your office. Set the alarm to remind you to stop squinting at that excel worksheet and get up and move. Walking for just two minutes an hour can reduce the adverse effects of sitting.