Much research has been done over the past several years that recognize the dangers of sitting too much. According to ACE personal training fitness journal, lack of activity during the day can lead to many adverse health conditions including (but not limited to): type 2 diabetes, hypertension, some forms of cancer, weight gain, and even premature death. Standing up at work does little to decrease effects, and even exercising after work does not eliminate the health risks caused by too much sitting.

Research has shown that small workouts done during the day at work not only help with avoiding health problems, but aid in happiness, mental clarity, creativity and productivity, and has even been linked to higher pay.

Many workers do not participate in physical activity during the day simply because there is a perceived lack of time to get exercise, or, in some cases, weather and lack of a proper exercise facility deter workers from going on a walk outside or exercising during lunch breaks. Research has shown that the duration and type of exercise done during the work day are not as important as the frequency of the exercises. In other words, taking a few minutes each hour to participate in a short burst of activity can have long lasting effects for productivity during the work day and for overall health.

ACE personal training February issue of its fitness journal has listed a few ideas for brief circuit training at the desk.

Workout 1: Full-Body Strength

To be performed for approximately 5 minutes every 60-90 minutes while at work. Set a timer for 5 minutes and cycle through 5-15 repetitions of each set until time runs out.

1. Chair squats- Simply go from seated in a chair to standing up

2. Desk push ups- with hands shoulder width apart, lower body down until elbows are flexed to 90 degrees and then press back up.

3. Hip bridges- Lie on the floor face up and knees bent to 45 degrees with feet flat on the floor. Drive the hips toward the ceiling until there is a straight line from the knees to the shoulders.

4. Elbow Plank- Position face down with elbows underneath shoulders. Rest on elbows and toes and hold for 10-30 seconds.

5. Dips- Seated in chair with arms on arm rest, slowly push up until hips are elevated out of the chair.

Workout #2: Cardio

To be performed for approximately 4 minutes each hour. Exercises done in circuit-style format, performing each exercises for approximately 20 seconds. Cycle through exercise set until time runs out.

1. High knee march- March in place

2. Plank knee tuck- Starting in push up position, bring one knee to either the same side elbow or the opposite side elbow. Repeat with opposite leg.

3. Side-Step toe touch- Step out to the right side and reach down to touch the right foot (or knee, depending on mobility) with the left hand making sure to bend at the knee and hip. Repeat with other leg.

4. Standing hamstring curl. From standing, bend knee and bring foot toward same-side glute. Return foot to floor and repeat with opposite leg.

These are just samples of the many variations of exercises that can be done at work or during any long durations of sitting when time is a factor. Watching the clock and making sure to get up and move on a regular basis can have great pay offs in the long run.

Local companies concerned with work station ergonomics or needing guidance for incorporating structured exercises into the routines of their workers should reach out to the rehab team at Idaho Pain Clinic. Their department offers work station ergonomic education and guidance.

Interested parties are encouraged to reach out to the director of rehabilitation for IPC, attention Amanda Thome, at [email protected].