We get it: you’re concerned about your health because you work in an office and sit at a desk for most of the day.
You’re well aware of the growing body of research that continues to link too much sitting with health risks such as cardiovascular disease, diabetes, cancer and even mental health issues, but your schedule simply doesn’t allow for a midday break long enough to fit in a workout that requires a shower afterwards.
That’s OK, though. There are plenty of different (and less intense) ways to make sure that you’re moving enough throughout the day, and many of them won’t require that you break even a little bit of sweat, yet you’ll still reap a handful of health benefits.
One recent study found that just five minutes of easy-paced walking can help to improve blood flow in your arteries after an hour-long period of sitting. So, make sure to set a reminder (your phone alarm or a calendar alert) that will encourage you to get up and walk around every 60 to 90 minutes.
And when you’re ready for a bigger break, consider a quick workout routine incorporating the following 10 moves that you can do without getting sweaty.
These exercises, selected with help from certified personal trainer, best-selling author and ISSA director of wellness, John Rowley, will help to stretch and strengthen your muscles without dramatically raising your heart rate. That way, you can get your blood flowing and body working without having to worry about dedicating time to a wardrobe change and shower.
Heck, you won’t even have to leave your desk.
Seated Neck Stretch
Begin by warming up with this simple neck stretch. Sit on the edge of your seat, keep your spine tall and draw your belly button in towards your spine to keep your core tight. Place your hands at your sides next to your hips. Look straight ahead and then take a deep breath in as you slowly tilt your head back until your gaze points towards the ceiling. As you exhale, slowly lower your head, drawing your chin to your chest. Repeat slowly and with control for about 30 seconds.
This exercise will engage the muscles in your arms and shoulders. Sit on the edge of your seat, keep your spine tall and draw your belly button in towards your spine to keep your core tight. Extend your arms straight out in front of you. Feel your triceps tighten as you extend your fingers forward. In a small, but moderately-paced movement, pulse your arms up and down for 30 seconds.