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Staying in shape with an office job

Staying in shape with an office job

When you spend most of your day sitting in a chair, hunched over a computer screen, it’s not hard to see why you may be a few pounds (or more) overweight.

Office jobs encourage less activity and more snacking, what with all the treats co-workers tend to bring to work.

What you may not know is that all of that sitting around is slowly killing you. One study showed that men who sit for more than six hours a day had a 20% higher death rate than those who sat for three hours or less. For women, the death rate was 40% higher.So what can you do?

Stay active throughout the day. The good news is that you can find ways to sneak some exercise into your work routine so you can be around to see your grandkids.

  1. Make Getting to Your Office a Challenge
    Don’t park in the closest spot. Drive to the far end of the lot so you have to walk further to get into the building.
  2. Once you’re inside, take the stairs.
    Walk at first, then work your way up to a full sprint. Don’t worry about becoming the subject of office gossip. None of your co-workers will see you. They’re taking the elevator.
  3. Sit up straight!
    Slumped shoulders come from leaning forward to see your computer screen.
    Make the effort to practice good posture throughout the day. Yes, it’s hard at first, but practicing good posture while sitting and standing can reduce tension in your neck, shoulders and back and strengthen your core.
  4. Get up and move every 45 minutes
    Work hard for 45 minutes, then, get up and walk outside (if the weather permits) or move around the office for 15 minutes.
    Taking frequent breaks is good for both your body and your brain.

5.  Do the Grok

Also known as the Asian Squat, the Grok Squat can help relieve the back, groin, and hip tightness that come from sitting in a chair all day.

The Grok is a lot like a catcher’s stance in baseball. Simply squat down until your butt touches your ankles. Keep your heels on the ground and your back straight. Hold that position for 30 seconds to a minute.The Grok will help you stretch your hamstrings, quads, Achilles tendons, lower back, and groin. If you’re really tight, it may take a few days for you to be able to master the Grok. Keep at it.

Jason Stone

Icelandic Fitness