| "I don't have time to exercise!" That's why I don't | | | | Repeat three times. Switch legs. |
| like to call fitness exercise. The "E" word may | | | | ANKLE FLEXIBILITY |
| turn you off, but being sedentary should be what | | | | 1. Sit in your chair, extend your leg or cross our |
| scares you. A sedentary lifestyle will shorten your | | | | legs if you can. Pretend you are writing the |
| life, a fitness lifestyle will lengthen it - you choose. | | | | alphabet with your foot. Do upper case and lower |
| You can be fit at any age and any size. Fitness is | | | | case (try cursive!). Do each foot. |
| not about thinness. The number on the scale is | | | | UPPER ARM/SHOULDERS/CHEST |
| not the important number. There is no "normal" | | | | 1. Chair Pull/Push (if your desk chair has wheels)a. |
| weight; however, your blood pressure, you sugar | | | | Sit at your desk. Lift your feet. Push yourself |
| levels, and your cholesterol levels do. If these | | | | away from your desk until your arms are fully |
| numbers are normal, you are healthy, even if | | | | extendedb. Gripping the edge of your desk, pull |
| you're a plus-sized woman. We perceive the "E" | | | | yourself back..c. Push and pull 10 times. |
| word as something we should start doing, but | | | | 2. Farewell to Flabby Arms or Goodbye Angel |
| don't know how to start. In reality, you can be fit | | | | Wingsa. Stand with your back to the wall, close |
| everyday without having to lift weights, run a | | | | enough to be able to touch your palms to the wall |
| marathon or ever step foot in a gym. In fact, | | | | behind you.b. Push your palms into the wall. Hold |
| you can start your fitness regime right now at | | | | that contraction and count to 5. Repeat three |
| your desk. | | | | times. |
| These routines are designed to get you moving | | | | 3. Isometric Prayera. Put hands together in front |
| every day. You don't need special equipment, and | | | | of your chest in a "prayer" positionb. Push your |
| you don't need special clothes. The best way to | | | | hands together and hold that contraction for a |
| remind yourself to do this routine is to schedule it | | | | count of 10. |
| on your Outlook calendar - like a meeting. You | | | | 4. Tricep Stretcha. Point elbow towards the ceiling, |
| now you have one with yourself. This entire | | | | allowing your upper arm to fall behind your head.b. |
| routine can take 15-20 minutes. Schedule it during | | | | Grasp elbow with the opposite hand and gently |
| 2 ten minute breaks. | | | | pull elbow towards head. Hold stretch for 10 |
| Immobility is your enemy. Fitness is activity - any | | | | count. Repeat other arm. |
| activity. | | | | BACK STRETCH #1 |
| LEGS (Flats or sneakers are helpful.) | | | | 1. Lower chair so knees are at a 90 degree angle. |
| 1. Desk Chair Balleta. Lower your desk chair to | | | | 2. Sit facing forward. |
| put your knees at a right angle.b. Sitting with your | | | | 3. Twist your upper body to the right as far as |
| arms crossed across your chest, use your feet | | | | you can. Try and look behind you. If you chair has |
| to walk yourself forward. Walk forward for 30 | | | | arms, grab the arms of your chair to help you |
| seconds (or you run out of room!).c. Push yourself | | | | twist. Hold for 10 seconds switch sides, do three |
| backwards for 30 seconds or the same | | | | times. |
| distance.d. Alternative choreography: if space and | | | | BACK STRETCH #2 |
| safety allow, circle your desk.e. Advanced | | | | 1. Lower your desk chair so your feet are flat on |
| variation: Reach up, fully extending your arms. | | | | the floor. |
| Bring your arms up and down while moving | | | | 2. Lean forward, resting your upper body on your |
| forward and backward in your chair | | | | thighs. Let your hands fall naturally. |
| 2. Pop Goes the Weasela. Find a sturdy chair | | | | HANDS STRETCH |
| without wheels (not a folding chair) or back your | | | | 1. Extend your arm in front of you, holding your |
| wheeled desk chair against a wall.b. Lower your | | | | palm out as if signaling "Stop." Pull your fingers |
| desk chair to put your knees at a right angle.c. | | | | back with you opposite hand. Count to 10, repeat |
| Cross your arms across your chest.d. Stand up | | | | three times. |
| and sit down 20 times in a row. | | | | 2. Clasp your hands in front of you. Extending |
| 3. Desk Drawer Stretchya. Open your bottom | | | | your arms, raise your clasped hands until they are |
| desk drawer. Extend your leg and rest your heel | | | | over your head. Stretch straight up, count to ten, |
| it on the open drawer (you might want to use a | | | | repeat three times. (If you are plus size and |
| small towel for comfort under you heel). If your | | | | cannot keep your hands in clasped position when |
| CPU is under your desk, you can rest your leg on | | | | they are over your head, grasp a towel between |
| that.b. Keeping a flat back, stretch over the | | | | your hands continue to raise your extended arms |
| elevated leg reaching down the leg as far as you | | | | above your head.) |
| can. Keep your back straight and bend from the | | | | Caution: Never leave your hand resting on your |
| hips. Form is more important that being able to | | | | mouse for prolonged periods of time. Moving you |
| touch your toes. Hold stretch for a 10 count. | | | | hand often will prevent stiffness. |