Deskercise: Operation Arms

Last week we introduced you to deskercising as a way to fit more activity into your workweek. Being a desk potato is proven to be hard on your health, that’s why today we’re going in for round 2. We know you’ve been making us proud by diligently toning up your legs all week with our previous post’s deskercises, so today we’re hitting the other half. Pull out those bicep guns and get ready for Operation Arms.For triceps – The Desk Dip: Using a sturdy desk/table, sit at the edge and place hands on either side of the body with your fingers pointing forward. Plant the feet on the floor a step away from the desk, and straighten up the arms to lift the body. Begin to bend the arms to a 90-degree angle so that your body dips down in front of the table. Hold, and then re-straighten the arms.

For deltoids – The Post-email Pushup: Rather than checking Facebook or G-chat after knocking out a few emails, reward your body with pushups instead. For a modified version, stand at the side of your desk and get into pushup position, using the ledge as the starting point. Move your torso toward the desk until it reaches mid chest, then push back up to starting position.

For biceps – The Watercurler: Reading through an article or manuscript? Keep one hand on the page and multitask with your other arm. Fill up your water bottle (or keep a light dumbbell at your desk), and grip it with your unoccupied hand. Curl that arm into your body. Repeat as you read.Bonus – Snooze-preventing stretches: Keep those eyes from drooping by keeping your arms moving throughout the day. As you work, fit in a few shoulder shrugs and arm raises, connecting the movements to your breath. This keeps the blood circulating to keep your energy levels up.

Your game plan: Schedule a twice-per-day arm challenge. Actually put it in your Google calendar or calendar system so you get an alert that motivates you to action. See if you can do 15-25 reps of each of the above deskercises, and then add some snooze-preventing stretch time throughout the remainder of your day.
Muscle-strengthening exercises are important for bone health and preventing osteoporosis. In fact, 50% of fractures occur in those who have low bone mass, which can be partially attributed to inadequate intensity, duration and/or frequency of exercise. The CDC recommends engaging in muscle-strengthening activities at least 2 times per week to keep your bones strong. While the moves above aren’t likely to turn you into the incredible Hulk, every bit of movement counts!
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