Exercise While Sitting at Your Desk

You may think that it's not possible to exercise while sitting at your desk at work. But since so many of spend hours sitting in front of a computer then why not try working some of those muscles as well. Following is a list of several exercises that you can do while you sit in front of your computer.

1. Squeeze and release your buttock muscles. You may fell a little silly doing this while you are sitting in your chair, but it really is a great way to firm up those butt muscles. You just squeeze and release for at least a good thirty minutes.

2. Next work on your Abs by taking a deep breath in and release. While taking these deep breaths you want to suck in your stomach and hold then release. You can also move you're upper in lower abdominal muscles in and out in sort of a wave motion. This may be pretty hard to do depending on how strong your abdominal muscles are.

3. Try doing some shoulder rolls. Roll your shoulders forward, and then roll them backward. This is also a really great way to relax when you have been working hard all day long.

4. If you actually have time for a break from typing, you can work on your arms. Hold a book in each hand and lift your hands above your head and lower to touch your shoulders. Repeat this at least ten times. Make sure that the books are not too heavy so that you end up straining yourself.

5. Have some stretching with your arms , legs and foot.

Exercise for Beginners

If you are beginner try to follow this to prevent injury. This will help you to get started.

1. Getting Medical Clearance to Exercise

- You've been diagnosed with heart problems, high blood pressure or other medical conditions
- If you're over 65 and don't currently exercise
- You're pregnant
- You have diabetes
- You ever experience chest pains, dizziness or fainting spells
- You have a diagnosed medical condition or illness

2. Proper clothing and footwear

- Protect yourself. Wear light-colored clothes, a hat, plenty of sunscreen and sunglasses if you're exercising outdoors.
- Wear right shoes for your activity. For weight training and low impact activities consider a cross-training shoe, running or walking shoes. If you're going to be running, you'll want a running shoe so your feet will have plenty of support.
- Be Safe. Make sure your clothes and shoes have reflective material on them if you're out and about at night.
- Choose your socks wisely. If they're too thick or thin you could get blisters which can ruin a good workout.
- Choose clothes to fit your activity.If you're running or walking, a simple pair of shorts and tee shirt might be fine. If you're doing yoga or Pilates, you might choose more fitted clothing so you can move freely but stay covered.

3. Cardiovascular Exercise

- Begin with a 5-10 minute warm up of light cardio to gradually increase heart rate.
- End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.
- Each week, increase your workout time by a few minutes until you can work continuously for 30 minutes a session.

4. Flexibility

Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury.

- You'll improve your performance and reduce your risk of injury
- You'll reduce muscle soreness and improve your posture
- You'll increase blood and nutrients to the tissues

5. Proper Nutrition

- Stay hydrated. Often a feeling of hunger is actually your body telling you it's thirsty. Drink up!
- Eat lots of fruits and veggies...the fiber will help you feel full and your body will thank for all the vitamins and minerals.
- If you're starving, eat! When you wait to long, you may end up eating more food to satisfy that gnawing hunger.