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Staying Active During Work

By Jake | In Health & Lifestyle, Workout of the Day | on April 19, 2014

Just like most people with a desk job, I spend a good part of my work day sitting down. I would say that out of my 9 hour day, 7.5 hours (possibly more) are spent with my butt in the chair. Bathroom breaks, lunch, and the occasional meeting in another building are the main reasons I get up and move. Sometimes if I am really busy I will make sure to get up and take a nice stroll around the building because if I don’t my hips sometimes get pretty tight if I sit for too long. In all honesty it is not that hard to stay active even if you have a desk job. I know some Intrepids with a desk job try to move around throughout the day. Some of us get up and walk around every 20-30 minutes. One Intrepid makes sure that she works on the “band-less no $ drill” for 10 reps every hour. I even believe that someone converted their workstation to a standing position. Mark’s Daily Apple had a very cool post on exercises that can be done in the office. His main focus is on the movements that can be done without being “that guy/girl” in the office. You can read the article here but below are a few movements that are really easy to do.

  • Take the stairs- You don’t necessarily have to do multiple sets of going up and down stairs, but rather just take the stairs. It seems like no matter how fit an individual is; the stairs always seems so tiring. Make a habit of it and stay away from the elevator. Switch it up and take every other stair, it is like a mini one-legged box jump.
  • While sitting at your desk, work on L-Sits. I think many of us have tried this at one time or another. I know I have used the armrests of my chair to support my weight then bent my knees and tried to hold that position. Definitely tiring!
  • Mark’s post suggested isometric contractions. According to a study done back in 2013 researchers had individuals hold their elbows at a 90 degree angle and flex biceps and triceps for time/reps/sets. The study not only showed increased extension and flexion, but also the size of the muscles. Count me in for this one!
  • Another one I liked was walking meetings. This could be done so easily, but I can see the difficulty of this becoming a hit.

What are some of the ways you stay active behind your desk? Post to comment s and share! I would love to try some of the suggestions that are made.

WOD 04.19.2014

Partner WOD- 5 Minute Stations / 1 Minute Rest

  • 4 Hill Sprints each (Partner A runs while Partner B rests/holds timer, Switch) (Post total time of 8 runs)
  • Find Max 30yd Yoke Carry each(Post total weight)
  • Max KB Snatches (Sub DB) (Post total snatches)
  • 30yd Bear Crawl while Partner box jumps, switch (Post total box jumps)

2 Comments to "Staying Active During Work"

  • Katie M. says:

    April 19, 2014 at 1:32 PM - Reply

    This is great, Jake! I bring a lacrosse ball with me in the ambulance and when I’m flying (basically anytime I’m sitting for a while) and also work in some pistol stretches. When I’m at the desk, I’ll work on ankle stretches and rolling out my feet. And there’s nothing wrong with being “that guy/girl” who is active on their lunch break. :)

  • Scott says:

    April 21, 2014 at 12:09 PM - Reply

    Good post Jake! I’ve been using an app on my laptop recently called Eye Leo (http://eyeleo.com/). The idea behind the app it to remind you to take short and long breaks throughout the day. You can customize the settings so your short breaks are every XX minutes and long breaks are every YY minutes. Personally, I do short breaks every 15min and long breaks every 60min. It’s meant to remind you to give your eyes a break, but I use the messages as a reminder to stand up, stretch for a minute, or go for a quick walk. It’s free. And you can pause the messages when you are going into a meeting, beginning a presentation, or otherwise don’t want to be bothered.

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