Did you know 60% of Americans work in a cubicle? That’s over 40 million people! A recent study by the American Heart Association has linked the sedentary office lifestyle as a cause of heart disease and a decrease in one’s overall health. To negate this, the AHA is recommending everyone fit 30 minutes of cardio in their schedule each day. After a long day concocting Excel formulas and feverishly answering emails, when the clock hits 5 PM the last thing most of our minds is a jog outside. Since we are fairly confident your boss won’t turn a blind eye if an elliptical suddenly appeared in your cubicle, what is the office-bound worker to do?
Luckily, 3-5 minute desk exercises between conference calls and G-chats can keep your heart healthy! While these creative cubicle exercises won’t morph your abs into a 6-pack, they will get your heart pumping. Try the following seven work-friendly Mattercises, and keep your heart and health in tip-top shape!
1. Sunrise, Sunset
Extend arms overhead, clasp at fingers. Lean to the left and stretch, lean to the right and stretch. Repeat 5 times.
2. Ankle Twirls
Rotate ankles 3 times clockwise, then 3 times counter clockwise. Repeat 10 times.
3. Shoulder Shrugs with Paper Weights
Take a ream of paper in both hands naturally resting at side. Slowly raise shoulders to ears, return to natural resting place. Repeat 10 times.
4. Squat Tap
Holding a ream of paper in front of the chest. Squat until thighs are parallel to the floor. CAUTION: protect your knees by ensuring they do not extend past your toes. Press up into standing position. High five co-worker with paper ream.Repeat 15 times.
5. Tricep Taps
Face your co-worker. Lift a ream of paper behind your head and extend arms back overhead to ‘high-ream’ your co-workers. Repeat 5 times.
6. Heel Lifts
Stand with feet shoulder-width apart, lift onto the tips of your toes pause once you have reached the top, then lower back to flat feet. Repeat 20 times.
7. Wall Press
Place hands against the wall and then walk your feet away from the wall 2-3 feet. Using push up position, lean into the wall, then push off the wall to high five your partner. Repeat 20 times.