Staying active at work is essential for both physical and mental well-being. Incorporating desk exercises can improve your health and productivity. With the right desk exercise equipment, you can transform your workspace into a hub of movement. Standing desk exercises are an excellent way to break free from prolonged sitting. In this article, we’ll explore effective desk exercises and equipment that will revitalize your workday.
A multi-ethnic study of 4,757 U.S. adults in a National Health and Nutrition Examination Survey found that those who took the most daily breaks from sitting had, on average, a smaller waist circumference, fewer blood fats and reduced markers for insulin resistance than those who took the fewest breaks. The researcher also noted increased levels of C-reactive protein in the bodies of sedentary subjects, which is linked to inflammation and many chronic diseases, even in people who regularly exercise. -From Natural Awakenings publication Source: European Society of Cardiology
Ways to get more movement at work:
- Stand up for phone calls and during meetings.
- Have walking meetings when possible.
- Visit a colleague in person instead of calling or emailing.
- Use a bathroom on a different floor.
- Place trash and recycling bins away from your desk to encourage short trips.
- Take the stairs instead of the elevator.
- Park at the far end of the lot to add extra steps.
- Create a standing workstation, but don’t just stand there. And please don’t stand there while wearing shoes with heels!
This is how I incorporate standing desk exercises into my routine while at my standing workstation. I stretch my foot over a ball, working all areas of the foot, and let my foot relax over the ball… Ah, feels good! Added bonus toe stretch while wearing Correct Toes™. If you try this, go slowly and listen to your body, especially if you have been wearing casts on your feet (or shoes) for most of your life.
Pelvic Lists
I stand on one foot on a Yoga Block or on the ground. I push into the ground with my standing leg. This helps to lift the other foot off the floor. I use my glutes and lateral hip muscles of the standing leg. I hold this position for a minute or more.
Feel the burn. Watch my video on how to perform the pelvic list here and learn why it’s important.
And of course, the calf stretch on a Foam Dome
I have this saddle chair for when I want to adjust my sitting position while maintaining a neutral position. It’s much more comfortable than a regular chair.
Use it flat side up to work on your balance and pelvic list.
Make a stone mat. I love how this feels. It’s a reflexology treatment while you work. I made this one with river stone from the Dollar Tree store and a Boot Tray.
You could attach them to a plastic mat, but I didn’t want to deal with the smell of the glue. I also liked the idea of the stones moving under my feet. I also enjoy practicing picking up stones with my toes, a great way to work the intrinsic foot muscles. If you have small children, you may want to glue the stones to a mat; otherwise, they may swallow, steal, or put them up their nose.
By the way, standing on stones may be too intense for those who have been wearing shoes most of their lives, so listen to your body and go slow if you try this. It’s always best to make gradual changes. I began by switching to minimal shoes and walking barefoot on the ground. I also practiced restorative exercises for my feet. When I’m on my stone mat, I move my feet around frequently, varying the position and pressure points.
I’m also a fan of the Topo Mat. The Topo mat might be a better choice in an office situation. Check out the video below for a few ways I like to use the mat. I love it because it subconsciously keeps you motivated to move.
Don’t forget the hands. Stretch the fingers now and then on your desk or the floor to give yourself a break from the claw hands.
Take a video tour of my dynamic workstation here.
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Author: Barbara Horsley has more than 26 years of experience as a licensed massage therapist. She specializes in abdominal massage and Visceral Manipulation™ and is an NCBTMB-approved educator. In addition to being certified in abdominal massage, she also studied biomechanics and restorative exercise. She is also a Certified Women’s Herbal Educator and a graduate of the IWHI Perimenopause & Menopause Certificate Program.