Get Active at Work! Easy ways to get moving…without leaving your desk

Goal  The goal of this lesson is to instruct employees in simple, fitness-promoting exercises they can perform in the office.  These exercises include head-to-toe stretches as well as easy ways to incorporate more movement into their daily routine.

Objectives After this presentation, participants will:  Be aware of simple fitness activities they can do in the workplace  Know the proper techniques for several stretches  Be able to demonstrate knowledge of the importance of staying active at work, especially in a job that requires a lot of time behind a desk

Activity  Everyone stand up!  This timer will go off every ten minutes during this presentation. Every time it goes off, the whole audience needs to stand up for a few seconds and stretch a bit. Reach for the ceiling, touch your toes, whatever you’d like.

It’s important to stay moving throughout the day even when your job keeps you at a desk. Here are some simple stretches you can do without leaving your office chair.

Ankle Stretch  Hold one foot off the floor with your leg straight.  Flex your foot up and then extend it by pointing your toes down.  Repeat 10 times with each foot

Leg Stretch  Sit in your chair. Extend one leg straight out in front of you and hold for 5 seconds  Then raise your leg as high as you can and hold for 2 seconds.  Bring your leg slowly to the ground, then repeat with the other leg

Back Stretch  Sit on the edge of your chair and put your feet together flat on the floor.  Lean over, bringing your chest to your knees and relaxing your neck.  Wrap your arms around your legs, grasping your right forearm with your left hand and your left forearm with your right.  Hold for 30 seconds.

Chest Stretch  Place both your hands behind your head and pull your shoulder blades together. Bring your elbows as far back as possible.  Hold for 15 seconds then slowly relax.

Shoulder Stretch  1. Bend one arm behind your head. Place your other hand on the bent elbow and gently pull to stretch your upper arm and shoulder. Hold for 30 seconds then slowly relax.  2. Place one hand under your elbow and stretch it across your chest. Hold for 30 seconds then slowly relax. Repeat with the other elbow.

Wrist Stretch  Hold one arm straight out with palm up in the “stop” gesture. Grasp you palm with your other hand and gently pull back. Hold for 15 seconds. Repeat with the other hand. This stretches the underside of your forearm.  Then repeat the same motion, but pull your hands down instead of up. This will stretch the top of your forearm.

Neck Stretch  Reach over your head with your right arm, and place your right hand on the left side of your head.  Hold your chair armrest or the edge of your desk with your left hand.  Gently pull your head to the right to stretch the left side of your neck.  Hold this position for five deep breaths, then slowly release your head and relax your neck.  Repeat with hands reversed.

Are there more ways to fit movement into your day?  On a piece of paper, brainstorm some ideas for how to incorporate movement and stretching into your workday.  We’ll come back together and discuss our ideas as a group.