Fit Body:

Posture Check!

Do you have a sore neck and sore shoulders at the end of your day?  Check your desk posture! Move your chin back, and sit up straight, so your ears are lined up directly over your shoulders. Lower your chin so it is parallel to the floor. Slide your chair forward so you can reach the keyboard, but still keep your shoulders back so they are over your hips. A key to reducing neck and shoulder soreness while at your desk is to keep your torso straight up and down. Think about puling your shoulders down and back. This may mean moving your monitor and keyboard closer to you on the desk to eliminate the need to lean forward. You’ll know your chair is at the proper height when your forearms are parallel to the floor when using the keyboard. A proper desk and chair position goes a long way to reducing neck and shoulder soreness.

At-Your-Desk Posture Check

Get Fit Quick Tip:

Suffering from tight and sore muscles at your desk? Your posture may be to blame! Avoid the hunched over slump by doing 3 daily posture-reset exercises. Begin each by sitting up tall with your core engaged and feet flat on the floor.

Do each of the following exercises daily:

1. Pinch your shoulder blades together, then release. 5 reps.

2. Inhale/Pull your shoulders up to your ears. Exhale/Pull your shoulders down and back. 5 reps.

3. Place both hands behind your head. Pull your elbows wide and pull your shoulders down and back. 5 reps.

*Consult your physician before performing exercise.

Your Posture: Avoid the Hunch!

Get Fit Quick Tip:

Wall Squat!

Wall Squats or Wall Sits make a great go-to lower body exercise to be completed when traveling, at the office or at home. Simply find a space along the wall or door frame. Lean your body against the wall. Place your feet about 18 inches away from the wall. Keeping your torso straight, slide your body down the wall about 12 inches. Line your knees up over your ankles. Hold for 10-30 seconds. Slide up the wall and return to your starting position.

*Always consult your physician before performing exercise.

Squats on the go!

Get Fit Quick Tip:

Create an Active Office!

Whether you work at home, outdoors, or in a office, creating a fitness-friendly atmosphere is possible. Here’s how to get started:

Walking club. Set up a regularly scheduled lunch time walking group.

Coordinate classes. Enlist the help of a Fit Pro to hold noon time or after work exercises classes in the conference room. Split the cost among all participants.

Stream workouts. Head to YouTube or a streaming workout service on your computer. Stream the workout in a common area before or after work.

Monthly competitions. Create a little friendly competition with a “monthly fitness challenge.” For example, logging the most steps with your pedometer, plank holds, pounds lost. Create teams by departments, raffle off prizes, offer incentives!

Is Your Office Fitness Friendly?

Get Fit Quick Tip:

Take a Break!

Taking regular fitness breaks during your day is healthy for your body and your mind. Commit to a goal of getting up, stretching or walking every 2 hours.

Here’s how to hold yourself accountable to fitness break-time:

Set your phone alarm to signal every 2 hours.

Perform at-your-desk stretches. For example:

Seated Hamstring Stretch: Sit forward in your chair. Extend your right leg straight out in front of you with your heel on the ground. Sit up tall and hold for 10-30 seconds, then release. Repeat with your left leg straight out in front of you.

Reach up and Over Stretch: Reach both arms straight up overhead. Lean to your right, then your left.

Walk the hallway. Get up and walk around your office, the hallway or around the building for ten minutes to increase circulation and decrease muscle tension.

Stand up and breathe. Simply stand up to ease lower body tension, and perform 3-5 deep breaths.

*Consult your physician before beginning exercise.

Do you need a fitness break?

Try these desk exercises the next time you need a pick me up at work:

Chair Squats (Sit to Stand)
Stand shoulder width apart in front of your chair and lower your body down as if you are about to sit back in your chair.  Then press through your heels back up to a standing position. (If your chair has wheels make sure it is against a wall!)

Desk or Chair Dips

While sitting on your chair, place your hands on either side of you-palms facing back. Take a step forward and lift your hips off the chair and slightly forward. Lower your body down by bending at your elbows and push back up to the starting position by extending your elbows.

Desk Push-ups

Place your hands on your desk slightly wider than shoulder width apart. Walk your feet back so you are in a straight line from head to heels.  Lower your chest towards the desk while keeping your back flat, then press up to the starting position.

Wall Sits

Place your back against a wall and take a step forward with both feet. Slowly lower your body down until your knees are at a 90 degree angle (if that is too far, go only as far as you can). Hold this position with your arms relaxed at your sides, or with computer on your lap.

Follow Sarah on Twitter @SarahJChicago

How to Exercise at your Desk by Sarah Johnson