Build Strength
Build Flexibility
Here Are Examples of Popular Exercises

Here are a few tips about how to build in workout time during a busy day.

Build Strength

SHORT SESSIONS OF UPPER AND LOWER BODY EXERCISES can increase your stamina, build and tone your muscles, and prevent back problems.

Take a few minutes each day to try these exercises. Some can be done while you are seated at your desk.

You will not even break into a sweat if you pause at the end of each contraction and hold the position for a few seconds. Where possible, try 10-15 repetitions on each side. And remember to breathe properly: Always exhale on exertion or when lifting a weight, and inhale as the weight is being lowered.

If you are a beginner to exercise, please proceed with caution. Consult with your health care professional before beginning any exercise program.

• Side lifts – Stand with one hand on your waist. In your other hand, hold a book or other weighted object. Raise the weighted arm out to your side with elbow extended but not completely locked. Continue to lift the weighted arm to shoulder height, hold, lower. This move can also be done with both arms at the same time (bilaterally) or as described here (unilaterally).
• Arm curls – Stand with your arms at your side. Hold a book or other weighted object in one hand at your side. Bend the weighted arm at the elbow raising your palm toward your chest. Hold, then lower. This can also be done bilaterally or unilaterally.
• Desk pushups – Stand with your hands on your desk, arms straight, shoulder-width apart. Keep your feet together, back straight, slowly bend your elbows, leaning toward the desk. Straighten up. Remember to keep your abdominal muscles contracted to prevent strain on your lower back. Repeat 10-15 times.
• Palms press – Press your palms together in front of your face. Slowly lift your elbows to chin level, hold, lower. Be cautious with this exercise if you have hypertension, and avoid it altogether if you have known coronary artery disease. Repeat 10-15 times.
• Wall squats – Stand with your back against a wall. Lower yourself into a seated position and hold to the count of 20. Repeat 3 times. If you have knee problems, only bend about 60-75 degrees of flexion so as not to elicit pain.
• Leg curls – Hold onto a file cabinet, shelf, or wall for support and stand parallel to it. Bend one leg at the knee and slowly curl it behind you, keeping your upper legs together. Keep the knee of the opposite leg slightly bent, to work the quads and hamstrings, instead of placing unnecessary stress on your knee.
• Writing the alphabet – Sit and rotate one foot to “write” each letter of the alphabet. Repeat with other foot.
• Foot lifts – Sit and press down on the toes of one foot, lift up your heel. Hold, lower.

Build Flexibility

There is nothing like easy stretching to reduce body tension that comes from sitting in one place too long.

Try 3-5 repetitions of each exercise several times throughout the day. Each stretch should be held 15-30 seconds. Before stretching, try taking a brief five-minute walk around the office to stimulate increased blood flow. This will slightly increase your core body temperature and increase the effectiveness of your stretches.

Remember to hold each stretch just to the point of mild discomfort. A stretch should not be painful. Avoid any ballistic (bouncing) type stretching.

•  Side to Side – Look ahead, slowly turn your head to one side, hold, return to center, repeat on other side.

•  Neck stretches – Slowly lower each ear to the corresponding shoulder, hold, return, repeat on other side.

•  Shoulder rolls – Rotate your shoulders forward. Reverse directions.

•  Shoulder circles – Raise arms out to your sides. Rotate arms forward in small circles, increasing to large circles. Repeat, circling backward.

•  Stretching up – Raise your hands over your head and reach for the ceiling. Let your head drop back and look at the ceiling. Keep your feet flat on the floor. Hold this position. Lower your arms slowly, reach behind your back and clasp your hands. Stretch your arms behind you.

Here Are Examples of Popular Exercises

Leg extensions —Sit on a chair, feet on the floor. Extend one leg from the knee so that it is parallel to the floor. This contracts the quadriceps. Hold, then lower.

Back Stretch —Sit on the edge of a stable chair. Extend your legs out straight in front of you. Slowly bend forward from your waist, head toward your knees while reaching for your ankles. Hold. Slowly rise, lifting your shoulders first and keeping your head bent forward. This will also stretch your hamstrings.

Calf Stretch —Stand facing the wall. Place one leg forward and the other leg back. Bend the front leg, while keeping the back leg straight, and be sure to keep both heels flat on the floor. Lean forward, keeping your palms on the wall for balance. Switch leg positions and repeat.

These exercises are adapted from yoga, gym routines, and advice from medical practioners. Consultation was provided by Chris Brophy, Program Administrator for Research and Professional Development for the National Association for Sport and Physical Education.

See also:
      Adult Health, Head Start Bulletin #75