- Humana Health & Wellness Newsletter

Working behind a desk provides more opportunity for exercise than you may realize. There is plenty you can do at work to improve— or maintain—your health.

• Roll your ankles regularly to help improve blood circulation. Just lift your feet off the floor and move them in circles a few times.
  
  
• Roll your wrists often to help prevent carpal tunnel syndrome, if you type a lot.
  
  
• Stretch your arms, legs, neck, and torso while sitting to prevent feeling stiff.
  
  
• Stand up about every 30 minutes and stretch or walk around a bit. Stretch your calves.
  
  
• Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this every 10 minutes while working at your desk.
  
  
• Stretch your neck by flexing you head forward and backward, side to side, then look right and left.
  
  
• Get a hand gripper. They don’t cost much and they provide an excellent workout for your forearms.
  
  

There are also workouts you can do if you can squeeze 15 minutes into your workday.

Speed toning

For 5 minutes:

• Get your heart rate up by walking briskly or jogging up and down a flight of stairs (in proper footwear).

For 10 minutes:

• Work your legs: Sit toward the back of your chair. Life one leg, extending your foot straight out, and hold for two seconds. Lower your foot down to just short of touching the floor and bring it back up again. Repeat 15 times on each leg.
  
  
• Work your butt: Stand up tall and hold the back of your chair. Extend your right leg back and away from your chair as far as you’re comfortable without having to bend your torso forward, and squeeze your butt for two seconds. Do the same with your left leg, lifting each leg 10-15 times.
  
  
• Work your arms: While seated in a rolling chair, place both hands on the desk in front of you, about shoulder-width apart. Grip the desk and slowly push yourself away and lower your head until it is between your arms. Then pull yourself back in while raising your head and back until your stomach touches the desk. Repeat 15 times.
  
  

Fast Footwork

Head outside or to an open hallway and begin walking. Accelerate your speed for one to two minutes until you reach your maximum speed. Then slow your pace for a minute or two until you feel recovered. Continue for 15 minutes.

Quick Cardio

Grab your jump rope (if you don’t have one, pretend). Jump as quickly as you are able on the balls of your feet for one minute. Then, jump side-to-side for two minutes. For the fourth minute, jump up and back. For the fifth minute, hop on your right foot twice, and then your left foot twice, alternating back and forth. Repeat this entire series two more times (for a total of 15 minutes).