A 10-Minute Office Exercise
On a typical workday, a mid-afternoon slump is the perfect reminder to stand up and move. According to UC Davis health promotion specialist Shantille Connolly ’11, the recommended guideline for a healthy physical lifestyle is 30 minutes of moderate activity a day, five days a week, but the 30 minutes can also be broken up into three 10-minute sessions. “Sitting for long periods is really bad for your health,” Connolly said. With this 10-minute activity, Connolly recommends doing each exercise for 45 seconds, resting for 15 seconds and then repeating the routine a second time.
Pushups and planks
Though usually performed on a flat surface, pushups can also be done against a desk or wall. Like pushups, planks can also be modified with a higher surface.
Standing knee lifts
According to Connolly, sitting for a long time causes hips to tighten. Performed by raising each knee at a right angle from the body, standing knee lifts engage both core and hips.
“Wall sits are great, especially if you’re wearing heels or a skirt,” Connolly said, “because you don’t have to move a lot.”
This exercise can be done as a low-impact activity by stepping feet out instead of jumping. “Jumping jacks are awesome — they’re a full-body movement, and they get your heart rate up,” Connolly said.