With busy season upon us, we all know that time outside of the office becomes very limited and is spent doing the necessities – i.e. sleeping. All joking aside, we have a very sedentary job as accountants and one of the worst things to do is to sit ALL day long.
The following exercises can be performed in the comfort of your cube, the copy machine, or office:
1. Simple Stretches
- Neck – Slowly tilt the head towards the right shoulder and hold for 10 seconds; alternate sides. Repeat three times.
- Shoulders – Roll both shoulders forward in a circular motion, repeat 10 times. Then roll both shoulders backward.
- Wrists – Stretch arm out with palm down and with other hand pull the fingers down; hold for five seconds. Pull fingers up; hold for five seconds. Alternate sides and repeat three times.
- Ankles & Calves – Hold one foot off the floor with your leg straight. Flex your ankle pointing your toes up and then extending your ankle pointing your toes down. Repeat 10 times and then alternate sides.
2. Chair Work
- Abs – Start with feet flat on the floor and sit tall at your desk. Holding your abdominal muscles tight, extend one leg until it is level with your hip and hold for 10 seconds. Slowly lower leg and repeat 10 times. Alternate legs. Repeat three times.
- Glutes – sneak in a few squats every time you get up from your chair and sit back down. Stand tall. Keeping your back straight, lower to your chair (as if you were sitting down) and hold for 10 seconds. Lift back up to a standing position.
3. Copier Calisthenics
- Hand squeezes –Make a fist, squeeze, hold, and release. Stretch fingers. Repeat 10 times.
- Hamstring curls – Bring one foot up to your backside then lower. Repeat 10 times and switch legs.
- Calf raises – Raise your heels a few inches off the ground and hold for three seconds; slowly lower your heels back down. You can also do single leg calf raises.
- Glute squeeze – Contract your butt muscles and hold tight for three seconds. Relax, and repeat throughout the day.
4. Desk Movement
- Invest in a ball chair, or simply an exercise ball – sitting on an exercise ball forces your abdominals to engage in order to hold you in position.
- Standing desks are becoming more and more popular.
- Under desk elliptical machines allow you to integrate some cardio into your work routine.
- Make sure your desk is high enough before purchasing this.
5. Using Your Water Bottle
- Bicep curls – Sit tall with abs tight and hold a full water bottle in your right hand. Curl up the water bottle towards your shoulder and repeat 15 times. Change arms.
- Arm Raises/Overhead Press – Holding a full water bottle in your right hand, bend elbow and extend arm overhead. Repeat 15 times and change arms.
6. Take a Walk – Literally!
- Visit your colleague instead of sending an email.
- Walk at a brisk pace – don’t sprint but you get the idea.
- If your office is on multiple floors, take the stairs.
- FitBit “Weekly Step Challenges” can also be fun.
Squeezing in a little exercise and movement is not only beneficial to your health, but actually makes you more productive.