Desk jobs aren’t usually synonymous with exercise. While other more labour-intensive careers will see you lifting, standing, or walking regularly, office jobs require you to sit for long stretches at a time.

Australian workers spend approximately 76% of their time at work sitting, which equates to about five hours per day, reports Safe Work NSW. A quarter of the population report that they sit for more than a whopping eight hours per day.

There’s nothing wrong with sitting down to do your job. But if you spend hours in front of a computer without sufficient movement breaks (and then commute sitting down and then go home and sit in front of the TV), your health is sure to suffer.

People who lead a mostly sedentary lifestyle are more at risk of chronic diseases such as type 2 diabetes, obesity, heart disease, and some cancers. You’re also more likely to put on weight.

As well as putting your health at risk, sitting for long periods can also result in aches and pains as your muscles begin to weaken and postural imbalances become more pronounced. You may also suffer from poor circulation.

Here’s the silver lining: you can offset the effects of sitting for long periods of time with movement. And adding movement to your day is easy, even in the office.

Move a bit, often

At work, stand up every 20 to 30 minutes. Take a walk to refill a glass of water, speak to someone in person or do a lap of the staircase. When you’re on the phone, do a quick stretch. If you have to read a document, stand to do it.

Beyond the office, incidental movement is key, so try to do tasks in person, get off a stop earlier on your bus or train and be sure to move on your lunchbreak. 

Do an office workout: yes, really

A lightning round of squats, lunges and jumping jacks is also a great idea if you have space around your desk or an open place to do them in, like the work kitchen (when it’s not peak coffee time).

Even just three minutes at maximum effort can make all the difference. And yes, your colleagues will think you’ve lost the plot at first. But if you can encourage them to join you, they’ll get a burst of energy and feel better for it, too.

Adding equipment such as a resistance band or loop will help strengthen your muscles, promote bone growth, and keep your musculoskeletal system firing on all cylinders. Keep them handy in your desk drawer.

When you have time for a fast-but-comprehensive workout, either on your lunchbreak or before or after work, give the first three exercises below a go. You won’t get too sweaty or look too silly and you can do them standing up.

When you get home do the last two exercises. You’ll need to get on to the floor for those ones. Add a workout playlist to make it more fun.

Perform each move 10­­–15 times and complete three rounds.

1. Banded squat

You’ll need: Loop resistance band

  • Place a resistance band above your knees.
  • Squat down as though you are going to sit into a chair and push your thighs out to keep resistance in the band.
  • While in the bottom of the squat, pulse your legs to the side three times slowly.
  • Stand up to complete the rep.

Tip: If you are sitting at your desk, simply do the pulses from your seat with the band above your thighs.

2. Bent over row with the active band

You’ll need: Resistance band

  • Step on the centre of the active band with your feet shoulder-width apart. Your feet will hold the band in place.
  • Lean back into a squat and hold onto the ends of the band.
  • Keeping your shoulders back and down and your core tight, row both arms up to your chest, then slowly lower them back down.

3. Lat pull

You’ll need: Resistance band

  • Hold the centre of the active band with both hands, keeping them shoulder-width apart.
  • Tuck your elbows in at your waist and place your hands out in front of you so that your hands, elbows, and shoulders are at a 90-degree angle.
  • Keeping your elbows tucked into your sides, pull the band out so that your hands come beside you in a T shape. You should feel this in the middle of your back, upper back, and shoulder blades.
  • Slowly bring your hands back into the starting position.
  • To advance, stretch the bands and your arms out to the side so you are in a T shape with your arms outstretched, then slowly bring your elbows back into your waist.

Tip: The latissimus dorsi, or "lats" is a large muscle that starts below your shoulder blades and extends to your spine in the lower part of your back.

4. Glute bridge

You’ll need: Loop resistance band

  • Place the active loop above your knees.
  • Lie down on your back with your feet bent, around two fists away from your bottom.
  • Push into your feet and slowly lift your hips into a bridge. Push your thighs out to keep tension in the loop band.
  • Hold. Then slowly lower down.

5. Bear crawl

You’ll need: Loop resistance band

  • Place the loop band around your hands and come to a four-point kneel. Your hands should be shoulder-width apart.
  • Slowly crawl forward, keeping resistance in your hands, arms, and shoulders.
  • Keep your shoulders back and down and your ribs tucked in, rather than being flared. You want to maintain good posture.

Van Marinos is an exercise scientist and the founder of Community Moves and expert for fitness products Medifit.

© Prevention Australia
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