8 Exercises You Can Do At Work and Not Have Others Think You're Nuts

September 20, 2016


Eating well, not smoking, drinking alcohol in moderation, avoiding processed meats. You name it. We, as a society, do pretty much do everything we can to keep from developing certain types of cancers. However, there's one thing you probably do every day that is putting you at risk and you don't even realize it.  


Sitting on your duff, butt, derriere, heinie, behind or ba-donk-ka-donk.  No matter what you call it, sitting for most of the day (either at work or at home) can raise chance of developing cancer.


According to a study published in the Journal of the National Cancer Institute, researchers report that people who spend more hours sitting than they do standing/moving have a 66% higher chance of developing certain types of cancer. In reviewing over 43 studies, researchers noted a correlation between sitting for most of the day and cancer incidences. Dr. Graham Colditz, of Washington University School of Medicine, who wrote an editorial accompanying the study, stressed that it's not enough to exercise after work anymore- it's also important to sit less.  To put it simply, even people who worked out regularly but who clocked in for second shift "couch potato" duty , for example, showed higher rates of cancer than those who didn't sit as much.


So stand up, look around to see if anyone is watching and channel your inner Richard Simmons.  We've come up with 8 exercises that you can do throughout your day to keep you on your feet and off your bum! Try to do one per hour and before you know it, you are clocking out!


Pencil Pusher

Place a pencil at the edge of your desk. Putting your hands on either side of the pencil, take a few steps back and try to touch your nose to the pencil-simulating a push up. For a modification, use a wall instead of a desk.


Glute-en Freeze

While sitting down, alternately squeeze your glute muscles. Left (hold), right (hold), left (release), right (release). 



Start standing in front of your chair (like you were about to sit). Slowly lower yourself down until your backside grazes the chair seat and return to a standing position (No hands!).  Then lift yourself up on your tippie toes for the count of three and lower to the start position.


Back Pocket Change

While standing, or even sitting, shrug your shoulders and roll them back, pretending to put them in your back pockets.  Hold this position for a long as you can-with the hope that this will become your new posture. 


Give it the Old College Tricep!

To keep those "bat wings" from flying you off before quitting time, pick up a heavy book or water bottle. With your arms outstretched over your head, keeping your ears in line with your arms, slowly bend your elbows and touch the back of your neck with the heavy object, returning to a straight position.


You Won't Get a (Leg) Raise, Unless You Ask For It

While sitting at your desk or in a meeting, lift one leg at a time, squeezing your quad for a count of ten. If you have access to a bicycle tube or exercise band, you can also place the band around your chair/desk legs and push against/toward it  with each leg.


This Place Would Fall Apart Without You! (aka Wall Sits)

While congregating around the water cooler, break room or hallway, find an empty wall to lean against. With your feet out in front of  you , pretend to sit down in the Board Room as imaginary CEO of Company You! Do this for one minute, building up to two.


Crunch Time!

Seated towards the edge of your chair and  your back straight, knees and ankles together, lift both legs off the ground. Holding this position while crutching your knees up towards your chest, contracting your abdominal muscles. Sit on your hands or hold on to chair arms for stability. 



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Peter Sacchetti, MD

1 Brickyard Lane

Suite D

York, Maine  03909

Southern Maine, Southern New Hampshire, Portsmouth, Kittery, Kennebunk

Practice Tel: 207-703-5365

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